Thursday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:50 WORK / :10 REST)

MIN 1 – 100m Run

MIN 2 – :20 Step-ups then Max Box Jumps

MIN 3 – :20 Tuck Hold then Max Tuck Ups

MIN 4 – SA Ring Row – Rings Rows

MIN 5 – 100m Run

*Coach Note – After the Warm-up go over the teaching of the Pull-ups & Toes to Bar.

Skill

Metcon (No Measure)

EMOM x 4 MINUTES

MIN 1* – :15 Active Hang + 3-5 Scap Press Downs

MIN 2 – 5-7 Kip Swings

-Rest 2:00 b/t EMOMs-

EMOM x 6 MINUTES

MIN 1 – :30 Pull-Ups

MIN 2 – :30 Toes to Bar

MIN 3 – :30 Box Jumps

*Athletes can drop between movements.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

800m Run

50 Box Jumps (24/20)

30 Pull-Ups

30 Toes to Bar

400m Run

40 Box Jumps

20 Pull-Ups

20 Toes to Bar

200m Run

30 Box Jumps

10 Pull-Ups

10 Toes to Bar

*Option to partition the Box Jumps, Pull-Ups, and Toes to Bar in smaller sets as needed before the next run.

(Score is Time)