24
Jan
Monday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Mountain Climbers
8 Alt. Groiners
5/5 Staggered Stance Good Mornings
10 Air Squats
Into
2 ROUNDS (Time Permitting)
12 Up-Downs Over Bar
10 Elbow Punches
8 BB Front Squats
6 Hang Muscle Cleans
Strength
Back Squat (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Week 4 of 9
Workout
Metcon (AMRAP – Reps)
EVERY 2:00 x 4 SETS
20 Up-Downs Over Bar
Max Front Squats w/ Time Remaining…
-Rest 2:00 b/t Sets-
SET 1 – (95/65)|(65/45)
SET 2- (135/95)|(95/65)
SET 3 – (155/105)|(115/75)
SET 4 – (Athlete Choice, Heavy)
(Score is Total Reps)
KG BB1: (42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/47.5)|(52.5/35)
