Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds)

AMRAP x 10 MINUTES

100m Run

:15 Rest

150m Row

:15 Rest

(Score is Rounds)

Metcon (Distance)

ON A 15:00 RUNNING CLOCK…

Run for Distance*

Run for the entire time without stopping. Pick a pace that you can sustain…and…wear a 20# weight vest!

(Score is Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Bike*

8 Scap Pull-Ups

10 Tight Kipping Swings

12 Empty BB RDL

*Increase pace 3-4 RPMs each round

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIn 1 – :40 Bar Muscle-Up Practice

MIn 2 – 5 Deadlift (Building)**

Min 3 – Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring)

9 Deadlifts (255/165)|(165/115)

15/12 Cal Bike

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Slow Cat-Cows

2:00 Child’s Pose

2:00 Seal Pose

1:00 Slow Cat-Cows

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

*Start moderate and build heavier. You should warm-up with moderate+ loads prior to any working sets. Your final set of 7 should be the heaviest of the 3 sets with the goal of hitting at least 1 additional rep. Hitting 7, 8, or 9 tough reps in that final set is the goal. If you are 9+ you’ve gone too light. If you are 6 reps or less, you’ve gone too heavy.

Power Snatch (7-7-7+)

POWER SNATCH (TNG)

7-7-7+

(Score is Weight)

Clean and Jerk (7-7-7+)

POWER CLEAN & JERK (TNG)

7-7-7+

(Score is Weight)