Monday

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)