Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Single Unders

12 Lunges

8 Scap Push-Up + Shoulder Taps*

6 Burpees

Into…

1-2 ROUNDS (Time Permitting)

:30 Tall Jump Single Unders

8 Alt. Step-Ups

6 BB Strict Press

6 Dip + Stands**

*Complete 1 Scap Push-Up + 1 Shoulder Tap on each shoulder.

**With BB in the Front Rack, dip 2-3 inches down and pause. Then stand and repeat. Think of this as the Dip + Drive of the Push Press without the aggressive hip opening.

Strength

Push Press (6-4-2-6-4-2*)

*Build up to a Heavy weight.

Week 6 of 9

Workout

ALMIGHTY PUSH (Time)

FOR TIME

3 ROUNDS

15 Shoulder to Overhead (115/75)|(75/55)

50 Double Unders

5 Box Jumps (30/24)|(24/20)*

*Must step down from the box every rep, every round.

-Rest 2:00-

2 ROUNDS

10 Shoulder to Overhead (155/105)|(115/75)

75 Double Unders

10 Box Jumps

-Rest 2:00-

1 ROUND

5 Shoulder to Overhead (185/135)|(135/95)

100 Double Unders

15 Box Jumps

(Score is Total Time)

KG BB1: (52.5/35)|(35/25)

KG BB2: (70/47.5)|(52.5/35)

KG BB3: (85/60)|(60/42.5)