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Friday

22
Apr

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

800m Run

-Rest Equal Time-

400m Run

-Rest Equal Time-

200m Run

-Rest Equal Time-

400m Run

-Rest Equal Time-

800m Run

(Score is Time)
GOAL: GO. These should be 90% from the start. Be mindful of the diminishing rest in the first half of the workout. The turn around from the 200m will be a crucial part of this workout. Can you recover enough to hit a 400m that doesn’t kill your workout. Many athletes will dog the second 400m to recover but if you can push it there, you have about 2:00 to settle down for your final 800m.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2-3 SETS FOR QUALITY

:30 Single Unders

10 Scap Push-Ups

12 KB Plank Taps

5/5 SA Russian KB Swing

5/5 Alt. KB Arnold Press

50’ OH KB Walk*

*Switch arms at 25’.

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Row-Bike-Run (EZ)

MIN 2 – Handstand Option*

*Option 1: 3-5 Negative HSPU

Option 2: 1/1 Pike Walk**

Option 3: 7-10 Pike Push-Ups

Option 4: :30 HS Hold

**Pike Walk = feet on box, walk hands all the way around one way, then back.

(No Measure)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

Immediately Into…

25-20-15-10-5

Handstand Push-Ups

10-20-30-40-50

Sit-Ups

Immediately Into…

100 Double Unders

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

3 SETS

Max Reps Bench Press (155/105)

10 Tempo DB Bent Over Row (1111)|(50/35)

30 Single DB Slow Glute Bridge-Ups

-Rest as Needed b/t Sets-

(Score is Reps)

KG BB: (70/55)|(50/35)

KG DB: (22.5/15)|(15/9)
GOAL: Push/Pull horizontal with load. Classic strength building and accessory. Your chest, lats, and booty should be burning. Put on some good music and grab a buddy to get this fun session done…no stress, all good vibes!