Tuesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
20 Mountain Climbers
10 DB Slides
10 Box Step-Ups
5/5 SA Ring Rows
After completing the above AMRAP, athletes quickly grab out a light pair of change plates and a Moderate resistance band. Loop the band on the rig above eye level and complete the below.
EXTENDED WARM-UP (8:00 CAP)
3 ROUNDS FOR QUALITY
20 Slow Arm Haulers*
15 Bent Over Plate V-Raises**
15 Slow Banded Lat Pull-Downs
10 Scap Pull-Ups
*Athletes lay in a Superman Hold with arms in front of them. Slow swim the arms back and touch the sides of the thighs and bring them back together. Option to use change plates.
**From the Bent Over Row position, the athlete will raise their arms in front of them while holding plates. They can have a slight bend in the elbow and their hands should stop at head height but while extended they should look like a capital V.
After these 3 rounds everyone’s lats, upper back, and bicep should be VERY warmed up and ready to tackle the volume in today’s workout!
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7-10 Strict Chin-Ups
MIN 2 – 10 DB Chainsaw Row (R) + Max Plank
MIN 3 – 10 DB Chainsaw Row (L) + Max Plank
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Ring Row
10 Box Step-Ups (24/20)
-Rest 1:00-
AMRAP x 5 MINUTES
8 Jumping Pull-Ups
8 DB Goblet Step-Ups (35/20)|(20/15)
-Rest 1:00-
AMRAP x 5 MINUTES
6 Pull-Ups
6 DBL DB Suitcase Step-Ups
(Score is Rounds + Reps)
KG DB: (15/9)|(9/6)
