Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

:45 On/:15 Rest

MIN 1 – 7 Bootstrappers + Max Kang Squats *

MIN 2 – 7 Air Squats + Max Groiners **

MIN 3 – 7 Ball Slams + Max Step-Ups ***

* Bodyweight for first round, Empty Barbell optional second round

** Switch to 6 Jumping Air Squats

*** Switch to Box Jumps

Strength

Front Squat (4-2-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

Week 5 of 6

Workout

Metcon (Time)

2 ROUNDS FOR TIME

35 Box Jump Overs (24/20)

20 Back Squats (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Max Slam Balls (30/20)|(20/10)

(Score is Reps)

KG SB: (15/10)|(10/5)