Friday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
500m Row
-Rest 2:00 b/t Sets-
(Score is Time for Each Set)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
Into…
3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold
*Switch to 20 Alt Cossack Squats for last round
Strength
Back Squat (1×6 / 1×6 / 1×6+)
BACK SQUAT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Warm-up (No Measure)
Comp Athletes — Perform Pistols in the Workout!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*
*Option for 12 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
8-6-4-2-4-6-8*
Deadlift
*Wave loading. Second half of the wave should be heavier than the first. Set of 2 should be the heaviest of all the sets.
(Score is Weight)
