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Tuesday

25
Oct

Tuesday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS*

1:00 Legs Only Bike → 1:00 Arms Only Bike → 1:00 Arms + Legs Bike

Tempo Air Squats → Faster Air Squats → Jumping Air Squats

5 Empty Barbell Deadlifts + 5 Empty Barbell High Pulls (no legs/hips)

*For round one, complete the first column of movements. In the 2nd and 3rd rounds, follow the arrows after each movement (ex: Legs only Bike in round 1; arms only bike in round 2). The empty barbell Deadlifts + High Pulls remain the same for all three rounds.

Strength

Metcon (Weight)

ON A 8:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Hang Power Clean

Into…

ON A 8:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30/25 Cal Bike

20 Hang Power Cleans (135/95)|(95/65)

-Rest 3:00-

30/25 Cal Bike

20 Hang Squat Cleans (95/65)|(65/45)

(Score is Total Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (42.5/30)|(30/20)

Optional Finisher

Metcon (Weight)

3 SETS

1:00 DBL KB Suitcase Hold (Athlete Choice)*

-Rest 1:00-

*As heavy as possible.

(Score is Weight)