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Friday

14
Feb

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 6 Ring Muscle-Ups

MIN 2 – 15/12 Cal Bike

-Rest 6:00-

EMOM x 14 MINUTES

MIN 1 — 12 HSPU*

MIN 2 – 15/12 Cal Row

*Kipping or Strict — choose whichever option you need to work on more. Adjust reps as needed to get the work done in about :30-:40.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!

C. STRENGTH / GYMNASTICS

Front Squat (5×1)

5×1

Front Squat*

*Perform at same heavy weight across

(Score is Weight)

Split Jerk (5×5)

5×5

Split Jerk

*Perform at same moderate weight across — this is a speed and technique focus today

(Score is Weight)