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Saturday

22
Oct

Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

CHOOSE YOUR ADVENTURE (Pick ONE)

Metcon (Time)

HERO WORKOUT

“SMALL”

3 ROUNDS FOR TIME

1000/800m meter Row.

50 Burpees

50 Box Jump (24/20)

800m Run

(Score is Time)

Metcon (Time)

HERO WORKOUT

“WESTON”

5 ROUNDS FOR TIME

1000/800m Row

200m DBL DB Farmer Carry (50/35)

100m Single Arm DB Waiter Walk*

*Switch hands at 50m.

(Score is Time)
GOAL: GRIND | Choose your adventure today. Both are a bit of a grind. If you need a heavy breather…Small. If you need more odd object work and awkward tasks…Weston. Option to Perform “Weston” for NCMETCON tomorrow.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

:30 Jump Rope

5/5 Cossack Squat

10 Wall Ball Front Squat

*At 5:00 mark, swap movements to:

:30 DU Attempts

5 Kang Squats

10 Wall Ball Thrusters

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Wall Balls (20/14)|(14/10)*

Double Unders**

Immediately Into…

1 Mile Run

*Heavy WB Optional

**Unbroken DU Optional

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100-80-60-40-20

Wall Balls (20/14)|(14/10)*

Double Unders

Immediately Into…

1 Mile Partner Wall Ball Run

*Heavy WB Optional

**The Wall Ball must never touch the ground. Partner 1 Works while P2 rests or Holds the Ball. For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete.

(Score is Time)

KG WB: (9/6)|(6/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Calf + Plantar Smash

(No Measure)

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)