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Friday

28
Oct

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

15/12 Cal Bike

50 Double Unders

(Score is Rounds + Reps)
GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 minutes…did you hold it? This one will come back in 18 & 21 minute variations in the future…learn to love that pace.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike (EZ)

into..

2 ROUNDS

15 Toe Touch Jumping Jacks

10 Groiners

5 Broad Jumps

into…

1:00 Bike (Mod-Hard)

2 ROUNDS (w/ Barbell)

6 Deadlift

12 Elbow Punches

6 Hang Muscle Cleans

Strength

Hang Power Clean (5-Rep )

ON A 18:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

27-21-15-9

Hang Power Cleans (95/65)|(65/45)

*15/12 Cal Bike after each set

(Score is Time)

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

Optional Finisher

Metcon (No Measure)

FOR QUALITY

700/400 Alt. Box Step-Ups (20)*

Week 4 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

C. STRENGTH / GYMNASTICS

Power Clean (1-1-1-1-1*)

Set 1 – Moderate-Heavy

Set 2 – Moderate-Heavy+

Sets 3-5 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Let’s see what you got for your heavy single! Make sure you warm-up to moderate -heavy before your first working set.