Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

*Option to complete this workout on 12/23, 12/24, 12/25, or not at all! If you need the rest, take it!

“12 DAYS OF NCFIT” (Time)

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EVERY 3:00 FOR 3 SETS

200m Run

10 Up-Down + Box Step-Up (24/20)

50 Single Unders or 30 Double Unders

(Rest Remaining)

-1:00 Flow Stretching b/t Sets-

Then… Move into Skill Session

ON A 10:00 RUNNING CLOCK…

Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*

*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…

Beginner – Jump or Step-Up with Step Down

Intermediate – Jump Facing Box, Spin On Box, Step Down

Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle

Workout

Metcon (Time)

FOR TIME

10-20-30-40-50

Box Jump Overs (24/20)

Sit-Ups

(Score is Time)

Finisher

Metcon (No Measure)

EVERY 1:30 x 5 SETS

150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Rest! No Additional Work Today. Note this is an intentionally lighter week! We want you to invest some of the time you might have spent in the gym with your family and friends. Let your body rest!