Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

“OPEN 17.4”

AMRAP x 13 MINUTES

55 Deadlifts (225/155)|(155/105)

55 Wall Balls (20/14)|(14/10)

55 Cal Row

55 Handstand Push-Ups

(Score is Rounds + Reps)

KG BB: (100/70)|(70/55)

KG WB: (9/6)|(6/5)
GOAL: EFFORT | RPE 8-9 — Finish 1 round or get as close as possible. The workout analysis in 2017 showed that only 1% of athletes made it back to the deads. A lot of this came down to the HSPU and standards. Do your best to keep them clean and crisp but don’t worry about the taped lines or anything. Use this as a test of fitness.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

8 Scap Push-Ups

6 Push-Ups*

8/8 Split Squats**

10 Glute Bridges

*Round 1 perform close grip, Round 2 perform wide grip

**Round 2 perform Jumping Split Squats

Strength

Bench Press (Heavy 5-Rep )

ON A 25:00 RUNNING CLOCK…

1.) Build to a Heavy 5-Rep Bench Press

(Score is Weight)

-Rest Quickly Before Part 2-

Metcon (AMRAP – Reps)

2.) Max Bench Press (@ 75% of Part A)*

(Score is Reps)
*Must be unbroken. Once the barbell is not moving, the set is complete.

Workout

Metcon (Time)

FOR TIME

21-15-9-15-21

Alt. Jumping Lunges*

Hand Release Push-Ups

*L+R = 1-Rep

(Score is Time)

KG KB: (24/16)|(16/12)

Cool Down

Metcon (No Measure)

2:00 Twisted Cross Pec Stretch (R)

2:00 Twisted Cross Pec Stretch (L)

1:00 Seal Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)