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Friday

17
Jun

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-4…etc

DB Burpee (35/20)

2-4-6-8…etc

Alt. Pistol Squat*

*Each Leg = 1 Rep.

(Score is Rounds + Reps)
GOAL: Skilled conditioning. Goal here is to go UB as long as possible with as little wasted energy and as little missed reps on the pistol as possible. Work on your transitions…there are ALOT in this workout. You should not hesitate from the Burpee to the Pistol and back/forth. Think about your setup, where you stand, where you put the DB down, etc. In this kind of workout, the margins can be small as most of the fittest will be cruising here unbroken deep into the workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

12/10 Cal Row

50 Single Unders

10 Barbell Strict Press w/ :01 Pause OH

Into…

2 ROUNDS

12 Alt. Back Rack Elbow Punches

10 Up-Downs

8 Barbell Push Press

6 Tall Jumps w/ :01 Pause in Catch*

*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Push Jerk

+

1 Split Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50-50-50-50

Double Unders

40-30-20-10

Cal Row

10-10-10-10

Push Jerk (155/105)|(115/75)

*Alt. Cal Option: 30-24-15-8

(Score is Time)

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

C. STRENGTH / GYMNASTICS

Front Squat (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Front Squat

(Score is Weight)

GOAL: Week 1 of 6 for Wendler Cycle. Set a new benchmark for your Front Squat. In 6 weeks, you will eclipse it!