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Friday

20
Aug

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

9 Muscle-Ups

20/15 Cal Bike

20 Alt Pistol Squats

20/15 Cal Bike

9 Muscle-Ups

20/15 Cal Bike

30 Alt Pistol Squats

20/15 Cal Bike

9 Muscle-Ups

20/15 Cal Bike

40 Alt Pistol Squats

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

4 Inchworms w/ Push-Up

6 Burpees

8 Slam Ball Thrusters

10 Shoulder Taps

1:00 Plank

Strength

Shoulder Press (1×4 / 1×4 / 1×4+)

STRICT PRESS

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 6-8.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

2-4-6-8-10…etc

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

*After every set perform 10 Slam Balls (20/10)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Front Squat (1×3 / 1×3 / 1×3+)

FRONT SQUAT

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Metcon (AMRAP – Reps)

E2MOM x 10 MINUTES

25′ HS Walk then Max Double Unders in Remaining Time

(Score is Lowest Reps)