29
Dec
Wednesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/10 Split Squats
10 Alt. Box Step-Overs
10 Alt. Deadbugs
Into …
2 ROUNDS
10 Alt. Lunges
10 Half Box Jumps*
10 Sit-Ups
*Half Box Jumps: Jump and land in a quarter squat on the box, then step down – no need to stand all the way up. This will lead nicely into the Box Jump Over, where we can land in our quarter squat, pivot and step down on the other side. We don’t need to get full hip extension during the Box Jump Overs.
Strength
Metcon (Weight)
4 SETS
8/8 Slow DB Goblet Bulgarian Split Squats
8/8 SA Tempo Supported DB Row (3011)*
-Rest 1:30-2:00 b/t Sets-
*Keep weight Moderate.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS*
15 Box Jump Overs (24/20)
20 Alt. DB Suitcase Lunges (50/35)|(35/20)
*Every 1:30 including 0:00 complete 15 Sit-Ups.
(Score is Time)
KG DB: (22.5/15)|(15/10)
