22
Sep
Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 5-Rep efforts!
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats
Into…
3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell
Workout
“NCMETCON BASELINE II.I (Test)” (Weight)
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
(Score is Weight)
“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)
II.II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)
(No Measure)
C. STRENGTH / GYMNASTICS
Power Snatch (Build to Heavy Set of 5 (TNG))
POWER SNATCH
Build to Heavy Set of 5 (TNG)
(Score is Weight)
Clean and Jerk (Build to Heavy Set of 5 (TNG))
POWER CLEAN & JERK
Build to Heavy Set of 5 (TNG)
(Score is Weight)
Warm-up (No Measure)
*We will be building throughout the month in higher reps schemes. Goal here is touch and go with perfect mechanics!
