Friday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
35 Power Cleans (155/105)|(115/75)
40/30 Cal Row
25 Front Squats
30/25 Cal Row
15 Squat Cleans
20/15 Cal Row
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1:00 Single Unders
Into…
EMOM x 6 MINUTES
MIN 1 – 20 Shoulder Taps + Plank Hold
MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold
Into…
1:00 Double Under Practice*
*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.
Strength
Shoulder Press (1×6 / 1×4 / 1×2)
STRICT PRESS
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5 DB Waist to Overhead (50/35)|(35/20)
10 DB Push Press
40 Double Unders
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Deload Week for FS & PP — We will come back to next week with 1RM retest. Goal this week is to keep it light and perfect mechanics.
Front Squat (1×5 / 1×5 / 1×5)
FRONT SQUAT
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
Push Press (1×5 / 1×5 / 1×5)
PUSH PRESS
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
