Call Us: (847) 468-1705

Sunday

9
Oct

Sunday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

25ft. Toe Walk

5/5 Forward/Back Leg Swings

25ft. Heel Walk

5/5 Side-to-Side Leg Swings

Into …

2 ROUNDS

200m Jog

10 Body Weight Good Mornings

:30 Tuck Hold

10 Alt. Step-Ups

:30 Side Plank/Side

10 Glute Bridge-Ups

Strength

Deadlift (8-6-6-4*)

*Build to a Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Deadlifts (225/155)|(155/105)

18 Box Jumps (24/20)

12 Russian Twist*

400m Run

*1 Rep = L + R

(Score is Time)

KG BB: (100/70)|(70/47.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

8 Deadlift (225/155)|(155/105)

12 Box Jumps (24/20)

12 Russian Twists**

*P1 will AMRAP the three movements while P2 will complete a 400m Run. When P2 returns P1 will go out on a 400m Run and P2 will pick up where P1 left off.

*1 Rep = L + R

(Score is Total Rounds + Reps)

KG BB: (100/70)|(70/47.5)