Friday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning today. Push the pace in the 2021 Experience!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Tuck Hold

20 Jumping Jacks

10 Up-Downs

5 Empty BB Z-Press

Into…

3 ROUNDS

10 Alt Elbow Punches

10 BB Strict Press

10 Tall Jumps

Workout

“THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

21 Box Step-Ups (24/20)

21 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 21 Sit-Ups

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Optional Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 10 DB Arnold Press (Athlete Choice)

Min 2 – 20 DB Hammer Curls

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

8:00 Recovey Row

into…

EMOM x 12 MINUTES

MIN 1 – 12 Strict Ring Rows

MIN 2 – 12 Tempo Push-Ups (2121)

(No Measure)

Goal: Use the 8:00 row to flush the body…smooth and non-stop row w/ nasal breathing only. 2:00-2:30 per 500m. In the EMOM, dial in your basic strict gymnastics. Strict is strong.