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Monday

11
Apr

Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

30 Crossbody Mountain Climbers

8 Lunges (DB Goblet Pos. Optional)

10 DB Bent Over Rows

-Rest 1:00-

AMRAP x 3 MINUTES

5 Up-Downs

6 Air Squats

5 Ring Rows

Strength

Back Squat (2×5)

Back Squat*

3×5 @ 50% (3111)

2×5 @ 60% (1111)

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 2 MINUTES

2 Up-Downs Over Bar

4 Front Squats (95/65)|(65/45)

2 Strict Pull-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

3 Up-Downs Over Bar

6 Front Squats

3 Strict Pull-Ups

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs Over Bar

8 Front Squats

4 Strict Pull-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

3 Up-Downs Over Bar

6 Front Squats

3 Strict Pull-Ups

-Rest 1:00-

AMRAP x 2 MINUTES

2 Up-Downs Over Bar

4 Front Squats

2 Strict Pull-Ups

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)