20
Jan
Thursday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
10 Wall Ball Strict Press
12 Lunge + Twist
14 Jumping Jacks
*For 2nd round, switch to:
10 Wall Ball Thruster
12 Lunge + Lunge +Squat
25ft High Knees
For 3rd round, switch to:
10 Wall Ball Thruster
12 Cossack Squats
25ft Side Shuffle R
25ft Side Shuffle L
Strength
Back Squat (10-8-6-10-8-6*)
*Build up to a Moderate weight. Weight should start and end heavier than last week.
(Score is Weight)
Week 3 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
4 Back Squats (135/95)|(95/65)*
8 Wall Balls (20/14)|(14/10)
12 Lunges
200m Run
*Bar must come from floor.
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
KG WB: (9/6)|(6/5)
