Friday

17
Dec

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – 500/400m Row

MIN 3&4 – 100m Run into Max Reps of…*

MIN 5 – Walking Rest

*EMOM is 4 Rounds Total…

Round 1 – DB Up-Down (50/35)|(35/20)

Round 2 – DB Suitcase Lunge**

Round 3 – DB Push Press

Round 4 – DB Up-Down

**Each Lunge Step = 1-Rep

(Score is Total Reps)

DB KG: (22.5/15)|(15/10)
GOAL: GRIND | Perform AFTER DT. This is spin-off of the NCMETCON Sunday workout. Goal for the NCOMP crew is to figure out / practice odd object cycling when fatigued. What are your sustainable sets? What movements MUST you push a little harder to get more reps (Push Press + Lunge). Can you GRIND through the Up-Downs?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

6 Minute Running Clock…

400m run

In time remaining AMRAP of *

5 Barbell Deadlifts

5 High Pulls

5/5 Elbow Punches

5 Strict Press

5 Up Down + High Jump

*First round with a PVC, from here move to a barbell.

Strength

Clean and Jerk (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

OPTIONAL STATIC HOLD SESSION

3 SETS FOR QUALITY*

:15 Chin Over Bar Hold

:30 Hanging L-Sit (or Tuck)

1:00 Weighted Wall Sit

2:00 Weight Plank Hold

*Minimal Rest b/t Movements

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: QUALITY | Use this session to open up your body or work the integrity of your static hold positions. Completely optional today. If you choose something else, keep it moderate-intensity or less. Do not stack another tough workout into today’s menu.