Wednesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
MIN 0-3: Line Drills
25ft. Frankenstein Kicks
25ft. Heel Walk
25ft. Toe Walk
25ft. High Knees
25ft. Butt Kickers
Into …
MIN 3-5: 400m Jog or 1200m Assault Bike
Into …
MIN 5-7: 2 ROUNDS
8 SLOW Wall Squats to Medicine Ball
8 Medicine Ball Push Press to Target
8 Alt. Plank Med. Ball Rolls*
Into …
MIN 7-9: 400m Jog or 1200m Assault Bike
*Begin in a Tall Plank Position. With the right arm, roll the medicine ball out to the side until the arm is extended. Then roll it back to center, placing the right arm on the floor and then the left arm rolls the medicine ball out to the left side. 1 REP = 1 RIGHT + 1 LEFT
Strength
Front Squat (4-4-2-2*)
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.
(Score is Weight)
Week 4 of 6
Workout
Metcon (Time)
FOR TIME
800m Run
50 Unbroken Wall Balls (20/14)|(14/10)*
800m Run
*Each time you break, drop the ball, or stop movement…complete 15 Air Squats then continue.
(Score is Time)
KG WB: (9/6)|(6/5)
Optional Cool Down
Warm-up (No Measure)
2-3 ROUNDS FOR QUALITY
1:00 Sprinter Stretch (R)
1:00 Sprinter Stretch (L)
1:00 Saddle Pose
(No Measure)
