Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (1 Rounds for time)

10 SETS FOR TIME

15/12 Cal Row

-Rest Exactly 2:1 to Work-

(Score is Slowest Set)
GOAL: 2:1 Rest to Work ratio. If it takes you :45 to complete the row, you rest exactly :90 before starting your next row. All 10 sets should be all out. Warm-up as needed before the first row….all 10 efforts should be an all-out sprint.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

:30 Jumping Jacks

:30 Lunges

:30 Shoulder Taps

Into…

3 ROUNDS

10 Good Mornings

8 Step-Ups

6 Slow Alt. Bird Dogs

4 Up-Down + Push-Up

Workout

SWEET CAROLINE (Time)

3 SETS FOR TIME

30/25 Cal Bike

25 Box Jumps (24/20)

20 Burpees

1:30 Push-Up Plank*

*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.

-Rest 1:00 b/t Sets-

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

:45 Max Banded Hammer Curls

:15 Rest

:45 Max Banded OH Tricep Extensions

:15 Rest

*No additional rest b/t Sets

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5-5)

5-5-5-5

Back Squat

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Squats

*Wear a 10-30# Vest. Complete for Quality.

(Score is Rounds + Reps)
GOAL: In the Back Squat, start moderate and build to heavy. Can you hold an EMOM or better with the additional weight on the body? This is a great test of bodyweight strength and overall grit. This is a very different feeling workout with the vest. If you’ve never done this strict, try it strict or strict every other round.