Monday
Phoenix Athletics – Compete
NCCOMPETE MEMO
Warm-up (No Measure)
No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training stress. Enjoy a full week of training with class with no additional work. Rest on any days that you’d like but try to get at least (3) solid class sessions in the books.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/10 Leg Swings
5 Bootstrappers
5 Inch Worms + Push-Up
5/5 Single Leg RDL
Into…
2 ROUNDS
:20 Hollow Hold
10 Good Mornings
8 Groiners
6 Up-Downs with Jump*
*Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump.
Extended Warm-up
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – Building to Heavy 5-Rep Deadlift*
MIN 2 – 20 Hollow Rocks
*Start moderate and build each round. Goal is to end very close or slightly above workout weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target*
*Ideally 6″ Above Standing Reach
(Score is Time)