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Saturday

21
Nov

Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Unbroken Double Unders*

MIN 2 – :45 Strict Pull-Ups

MIN 3 – :45 Burpees to Target

*Each time you miss a DU, perform (3) HR Push-Ups post-workout. For example, if you miss (3) Double Unders, you will need to perform (9) HR Push-Ups

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

20 Pike Shoulder Taps

10 Bootstrappers

5 Inch Worms + Push-up

Into…

TABATA: 4 SETS, :20 ON / :10 OFF

MOVT 1 – Jumping Jacks*

MOVT 2 – PVC Pass Thru**

*Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders

**PVC Pass Thru changes each round:

1st = PVC Pass Thru

2nd = Single Arm (R) Strict Press w/ DB

3rd = Single Arm (L) Strict Press w/ DB

4th = Alt. DB Snatches

Workout

Metcon (Time)

FOR TIME

1 Mile Run

Immediately Into…

2 ROUNDS

80 Double Unders

40 Power Snatch (95/65)|(65/45)

20 Burpees

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

1 Mile Run

Immediately Into…

2 ROUNDS

160 Double Unders

80 Power Snatch (95/65)|(65/45)

40 Burpees

*Run to be completed together, each partner holding one end of the same jump rope. In the rounds, P1 works while P2 holds plank. Switch as needed.

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Athlete’s Choice! Pick 2 out of 3…

Metcon (Distance)

EVERY 3:00 FOR 4 SETS

2:00 Max Distance HS Walk

1:00 Rest

(Score is Longest Distance)

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

Bodyweight Bench Press

-Rest as Needed b/t Sets-

(Score is Reps)

Metcon (No Measure)

3 SETS

30 Barbell Curls

20 Tempo Barbell Strict Press (11×3)

10 Strict Toes 2 Bar

-Rest as Needed b/t Sets-

(No Measure)