Saturday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
2 SETS (8:00 CAP)
:30 Air Squats
10 Lunges
8 KB Russian Swing
:30 Goblet Squat Hold
INTO..
1-2 SETS (Time Permitting)
:30 PVC Front Squats
10 Step-ups + 5 Box Jumps
8 KB Swing to Forehead
:30 Goblet Squat Hold
Strength
Front Squat (6-6-4-4*)
*Build to a Moderate-Heavy weight. Final set of 4 should be heavier than last week’s 4.
(Score is Weight)
Week 2 of 6
Workout
“THE HULK” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
2 Front Squats (185/135)|(135/95)
4 Box Jumps (30/24)
6 KB Swings (70/53)|(53/35)
*P1 completes 1 full round. P2 completes a 100m Run. If P1 is still working, P2 rests until P1 completes a full round and then switches.
(Score is Rounds + Reps)
KG BB: (85/60)|(60/42.5)
KG KB: (32/24)|(24/16)
