8
Nov
Monday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
1 ROUND
30 Mountain Climbers
10 Lunges w/ Twist
10 Scap Push-ups
Into…
1 ROUND
20 Crossbody Mountain Climbers
10 Air Squats
6 Push-Ups to Down Dog
Into…
1 ROUND
10 Alt. Sit-Thrus
10 Jumping Air Squats
10 Hand Release Push-Ups
Strength
Metcon (Weight)
3 SETS
12-15 Tempo DB Floor Press (20X1)
15-20 Banded Dante Row
-Rest As Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
10 DB Push Jerks (50/35)|(35/20)
8 Jumping Air Squats
6 DB Deficit Push-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
8 DB Push Jerks (50/35)|(35/20)
6 Jumping Air Squats
4 DB Deficit Push-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
6 DB Push Jerks (50/35)|(35/20)
4 Jumping Air Squats
2 DB Deficit Push-Ups
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)