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Saturday

20
Nov

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)