Wednesday

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 Moose Antlers

10 Bent Over Reverse Plate Flys

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)

**Start on a lower box, increase height after 1st round

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)