31
Jan
Monday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
10 Lunges
8 Up-Downs
8 Supinated Single Ring Ring Rows
Into…
1-2 ROUNDS (Time Permitting)
100m Run
10 Burpees
8 Box Step-Overs
8 Scap Pull-Ups
Strength
Metcon (AMRAP – Reps)
ON A 15:00 RUNNING CLOCK…
4 Sets of Max Strict Chin-Ups*
*After each set, complete 15-20 Light Bent Over V-Raises. Use light plates 2.5lb / 5lb.
(Score is Total Reps)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
4 DB Suitcase Lunges (35/20)|(20/15)*
8 DB Renegade Rows
12 Up-Down Box Crawl Overs (30/24)|(24/20)
*1 Rep = L + R.
(Score is Rounds + Reps)
KG DB: (15/10)|(10/7.5)