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Wednesday

17
Nov

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

1.5 Mile Run*

*Starting with you 1st 400m Run…carry a 20/14lb Med Ball. On the even number 400s, run without the ball. 1/3/5 will have ball and 2/4/6 will not.

(Score is Time)
GOAL: GRIND | An interesting twist to conditioning that you would only ever find in a competition setting / program. This is unlikely to show up in an Open style comp BUT much more likely to show up in some form local comps. Bottom line, we want to have some exposure to conditioning while holding an odd object.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Row (ez)

10 Groiners

10 bootstrappers

10 Elbow Punches

Into

2 Rounds

:45 Row (mod)

10 Med Ball Front Squats

10 Med Ball Push Press

10 Bird Dogs

Strength

Front Squat (3×5*)

Tempo (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

Workout

OPEN 19.1 (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

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

19 Cal Row

(Score is Rounds + Reps)

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

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)