Tuesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
MIN 0-2: Running Drills …
– 5/5 Ankle Circles
– 5/5 Leg Swings
– 5 Bootstrappers
– 10 Alt. Groiners w/Twist
MIN 2-5: Group 400m Jog
Into …
MIN 5-8: 3 ROUNDS
10 Scap Push-Ups
10 Hollow Rocks
:20/:20 Single Arm Plank Hold
Into …
MIN 8-10: 400m Run (faster pace)
Coach’s Note: Use that final 400m Run as a time trial for athletes. If they are able to get back in under 1:50, have them stick with the distance. If not, recommend to go 300m instead so they don’t take time away from the Push-Ups.
Strength
Metcon (Weight)
EVERY 3:00 x 4 SETS
10-12 DB Incline Bench Press (Heavy)*
15-20 Incline DB Flyes (Light)
*Option to use Medball or Bench for incline.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1&2 – 400m Run
MIN 3 – :50 Max DB Deficit Push-Ups
(Score is Reps)
Optional Cool Down
Warm-up (No Measure)
2-3 SETS FOR RECOVERY
10/10 Slow Staggered Stance Good Mornings
10 Slow Bird Dog
8/8 Slow Cobra Stretches
(No Measure)
