Wednesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
Group 200m Jog
Into …
2 ROUNDS
:30 Single-Unders*
10 Arm Haulers
8 Cat/Cows
6 Bodyweight Good Mornings
*1st Round: side to side jumps (imagine you’re jumping over a line)
2nd Round: forward and back jumps (use that same imaginary line)
Into …
2 ROUNDS
:30 Single-Unders*
10 Glute Bridge-Ups w/:03 pause at top
8 Alt. Thoracic Rotations
6 Empty Barbell Above the Knee Deadlifts
*1st Round: Imagine there are three dots in the form of a triangle. Jump to each dot in a clockwise fashion, making a triangular pattern with the feet.
2nd Round: Backwards Single-Unders (this helps keep the torso upright).
Coach’s Note: I incorporated the cool down movements into the warm-up … these serve as great prep movements as well. It will also minimize any teaching you may have to do after the workout when athletes are trying to come back down to earth.
Strength
Deadlift (6-4-4-2*)
*Build to a Heavy weight.
(Score is Weight)
Week 3 of 6
Workout
Metcon (1 Rounds for time)
EVERY 1:30 x 7 SETS
8 Deadlifts (255/175)|(175/115)
50 Double Unders*
-Rest the Remaining Time-
*:45 Cap on the Doubles
(Score is Slowest Set)
KG BB: (115/79)|(79/52.5)
Optional Cool Down
Warm-up (No Measure)
2-3 SETS FOR QUALITY
12 Slow Arm Haulers
10 Cat Cows
10 Alt. Thoracic Rotations
-Rest As Needed b/t Sets-
(No Measure)
