Friday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
AMRAP x 9 MINUTES
Max Burpees
*At the top of every minute, including 3,2,1 go…perform 9 Wall Balls.
(Score is Reps)
Warm-up
B. 60:00 GPP
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt. Groiners
10/10 Thoracic Rotations
Into…
AMRAP x 4 MINUTES
12 Alt. Cossack Squats
10 Alt. Samson Lunges
8 Squat Jumps*
*Trying to get a max height jump with each rep- reset before each rep
Strength
Back Squat (1×2 / 1×2 / 1×2+)
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
2 Hang Squat Cleans (155/105)|(115/75)
2 Push Jerks
2 Front Squats
*Complex must be completed without dropping the barbell. Rest remainder of each minute.
(No Measure)
C. STRENGTH / GYMNASTICS
Front Squat (1×5 / 1×3 / 1×1+)
FRONT SQUAT
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*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)
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.
(No Measure)
