1
Nov
Tuesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Cardio Choice
5 Sumo Stance Good Mornings
5 Perfect Push-Ups
5 Reps of Lunge-Lunge-Squat*
*1 Rep = Lunge (Right) + Lunge (Left) + Air Squat
Into…
1-2 ROUNDS (Time Permitting)
10 SLOW Alt. Plank Shoulder Taps
5 Wide Stance Air Squats
5 Hand Release Push-Ups
5 DBL DB Front Squats
Strength
Sumo Deadlift (7-5-3-7-5-3)
Sumo Deadlift
*Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first wave then Moderate-Heavy in second wave
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
2 Sumo Deadlift (Athlete Choice, AHAP)*
4 DB Front Squats (50/35)|(35/20)
6 Hand Release Push-Ups
*As heavy as possible for 2 reps.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
