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Friday

5
Feb

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Push Press (135/95)

10 Bar Muscle-Ups

(Score is Rounds + Reps)

KG BB: (60/42.5)
Goal: We are going to start priming the pump on Fridays with an Open-esque workout every week through Feb. The goal is to give this workout everything you’ve got like it’s the real deal — go for it. For your NCMETCON effort, pull back to about 75% effort and move with great mechanics.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Row (Increase pace every :30)

Into …

1 SET (:45 ON / :15 REST)

MOVT 1 – Air Squats

MOVT 2 – Push-Up to Pike

MOVT 3 – Cossack Squats

MOVT 4 – Wall Ball Strict Press

Into …

2:00 Row (Increase pace every :30)*

*Start at faster pace than the first time on the rower.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

7 Power Snatches (115/75)|(75/55)

14 Wall Balls (20/14)|(14/10)

21/16 Cal Row

(Score is Rounds + Reps)

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

KG WB: (9/6)|(6/5)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

8-12 Barbell Roll-Outs

Followed By…

5:00 Foam Roll

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)