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Monday

20
Dec

Monday

Phoenix Athletics – Compete

A. CONDITIONING

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)
GOAL: GRIND | Might be our toughest NCFIT test…EVER. This one burns from round one and doesn’t relenet. Attack one of two ways…1) go for it like a metcon test…DT-style and complete for time (times gonna be a bit slower than DT tho!) or, 2.) treat this like a ‘for quality’ barbell complex. If 5 rounds is too much, reduce to 3 and choose either approach.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

12 Deadbugs

12 Bird Dogs

35 Single Unders

At the 3:30 Mark Switch too

100m Run

10 Alt. V-Ups

12 Ankle Roll Outs

30 Double Unders

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Post-Workout Strength

Metcon (Weight)

3-4 SETS FOR QUALITY

15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)

15 Slow DB Glute Bridge-Up

-Rest 1:00 b/t Sets-

(Score is Weight)

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. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)