Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (1 Rounds for reps)

5 SETS ON 3:00 RUNNING CLOCK…

2:00 Bike Cals

1:00 Max Strict Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Round of Reps)
GOAL: GRIND | This workout is scored by lowest reps…whenever you see this there’s usually a lot of strategy and pacing involved. This is no different. You have to think about your highest sustainable pace, think about where are your strengths & weaknesses, think about how much time you have to recover (if any…), how many efforts are there, what’s your worst case scenario valley, what could you peak at (and sustain)? If you’re not thinking about these things…start!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :40 Lung + Lunge + Squat

Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press

Min 3 – :40 Shoulder Taps

Into…

EMOM x 6 MINUTES

Min 1 – :40 Box Step Overs

Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps

Min 3 – :40 Slow Deadbugs

Workout

Metcon (Time)

FOR TIME*

50 Box Jump Overs (24/20)

100 Sit-Ups**

25 Box Jump Overs

50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)

**SB Weighted Optional

(Score is Time)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Elbow to Instep (R)

2:00 Twisted Cross (L)

2:00 Elbow to Instep (L)

1:00 Knee Hug (R)

1:00 Knee Hug (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

CHOOSE YOUR ADVENTURE (Pick ONE)

Metcon (No Measure)

4 SETS FOR QUALITY*

1 DB Deadlift (50/35)

1 DB Hang Power Clean

1 DB Hang Power Clean + Overhead

1 DB Push Press

*Add 1 Rep each set…Set 1 = 1 Rep each / Set 2 = 2 Reps each / and so on…

-Rest as Needed b/t Sets-

(No Measure)

Warm-up (No Measure)

Pick Any #NCFLEX Bodybuilding Workout

GOAL: QUALITY | This is supposed to be a fun session! if you want to tackle the DB complex and work on your cycling, go for it! If you’re in need of a little break and want to CHASE THE PUMP, check out NCFLEX and pull anything from the bodybuilding portion. Either way, HAVE FUN WITH IT.