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Friday

14
Oct

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

1000/800m Row

30 Ring Muscle-Ups

(Score is Time)
GOAL: EFFORT | Sub 4:00 on both parts — would be cruising! But goal for fittest should be able to complete this test sub 10:00. This is a very “Regionals” style workout. Try and complete this workout racing another athlete of similar capacity. This is a really fun workout to create a race.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

6 Barbell Strict Presses

8 Russian Kettlebell Swings

10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps

GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength

Push Press (7-Rep Heavy 1)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Push Press (95/65)|(65/45)

12 Kettlebell Swings (70/53)|(53/35)

9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)

C. STRENGTH / GYMNASTICS

Bench Press (5-5-5*)

Set 1 – Moderate+

Set 2 – Moderate-Heavy

Set 3 – Go For It!

(Score is Weight)

GOAL: HEAVY | No slamming the bar off the sternum. Use a spotter…no “just pinkies bro”. The only time the spotter should assist is with a lift off the rack and to save the lift if the athlete fails.

Metcon (No Measure)

2-3 SETS FOR QUALITY

10/10 DB Around the World

15 DB Bent Over Row

20 Single DB Strict Press

30 DB Russian Twist*

L/R = 2 Reps

(No Measure)
GOAL: QUALITY | Mixed full-body bodybuilding session. A little NCFLEX type of vibes here. Notice how we are balancing out the heavy bench with the around the world, horizontal row and overhead press.