Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

3 SETS

500/400m Row

15 Deadlifts (Increases Each Set)

15 Toes to Bar

-Rest 1:00 b/t Sets-

*Set 1: 225/155

Set 2: 275/185

Set 3: 315/205

(Score is Total Time)

KG BB 1: (100/70)

KG BB 2: (125/85)

KG BB 3: (143/93)
Goal: Very grippy effort. Keeping a looser grip on the row will help. Manage your reps on the DL. Can you go unbroken in Set 1 then 2 sets in Set 2, then stay close and be smart in Set 3. Practice changing your weights on the barbell. Before the workout, setup your weights in a way that makes sense. During the rest period, change your weights quickly but with purpose.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

10/10 Banded Monster Walks

10/10 Single Leg RDL (unweighted)

10 Scap Push-Ups

Into…

2 SETS

10 Cossack Squats

10 Bicep Hammer Curls

10 Inch Worms + Push-Up

Into…

2 SETS

10 Wall Ball Front Squats

10 Wall Ball Strict Press

10 DB Romanian Deadlift

Into…

1 SET

10 Wall Balls

10 Double DB Russian Swings

10 Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5-10-15-20…and so on

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

DB Hang Muscle Cleans (35/20)|(20/10)

Hand Release Push-Ups

(Score is Rounds + Reps)

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

KG DB: (15/9)|(9/6)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

8 DB Zottman Curls

Max Alt. DB Hammer Curls

-Rest as needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Single DB Movements. Alternate 4-6 reps of each of these movements intentionally.

Alt. DB Snatch

Single DB OH Lunge

Single DB Step-Up

Single DB Devil’s Press

(No Measure)
Goal: Practice these movements. Some or all of them will show up. You need to know how to move the odd objects. Take time between sets to think about the flow of the movement and cycle. Grab a buddy, put on some tunes, and flow. Have fun and stay loose.