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)
