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Monday

13
Dec

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

“OPEN 20.1”

10 ROUNDS FOR TIME

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

-Time Cap 15:00-

(Score is Time)
GOAL: SPRINT | Last seen second week of August — can you beat your score? Razor thin pacing in this workout…so thin that it’s ALMOST non-existent. For the fittest, this workout is all gas and no brakes…you are literally trying to outrun the fatigue. For athletes still developing this “”sprint”” gear, you will need to exercise a bit more discipline in pacing this workout. You can’t let your excitement and “feeling invincible” in the first two rounds distract you from the fact that this workout will punish you in the middle rounds. Think about holding something back in the Burpees until you finish the 6th round. But with 30 burpees remaining, all bets are OFF for everyone. Just go.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

30 Single Unders

8 Scap Pull-Ups

8 Kip Swings

8 Strict Knee Raises

Into…

3 SETS

30 Single Unders

8 Slam Ball Deadlifts

8 Slam Ball Curl to Press

8 Up-Downs

Workout

Metcon (Time)

FOR TIME

100 Double Unders

Immediately Into…

2-4-6-8-10-12-14-16-18-20

Slam Balls (30/20)|(20/10)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Immediately Into…

100 Double Unders

(Score is TIme)

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

Finisher

Metcon (AMRAP – Reps)

“TABATA”

6 SETS (20 ON/:10 OFF)

MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)

MOVT 2 – Single DB Bent Over Rows

MOVT 3 – DB Flutter Kicks

L+R= 1 Rep

-No Additional Rest b/t MOVT or Sets-

*1 SET = MOVT 1 + MOVT 2 + MOVT 3.

(Score is Reps)

C. STRENGTH / GYMNASTICS

Front Squat (5-5-5-5-5*)

*Start Moderate-Heavy and Build to Heavy Set of 5

(Score is Weight)

GOAL: HEAVY | Build to a heavy set of 5 for the day. Last week we saw the heavy-5 Back Squat. We will be seeing heavy 5s for the OHS, and Box Squat coming in the next few weeks.