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Saturday

11
Jun

Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

1:00 Row

5 Med. Ball Squat Cleans

10 Alt. Plank Med. Ball Rolls*

Into …

1 ROUND

10 Back Squats (warm-up Set #1 – see Teaching Section)

:30 Bottom of Squat Hold (with or without weight)

5/5 Moose Antlers

1 ROUND

8 Back Squats (warm-up Set #2 – see Teaching Section)

5 Cat/Cows

6 Alt. Scorpions

*Plank Med. Ball Rolls = Tall Plank position with one arm extended out to the side with the medicine ball; then roll the ball to the left and switch side. Count each roll as one rep.

Strength

Back Squat (1×5)

3×5 @ 75%

1×5 @ 85%

1×5 @ 85-90%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

Week 9 of 12 of current cycle.

(Score is Weight)

Workout

“TRIDENT” (AMRAP – Reps)

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

(Score is Reps)