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Monday

4
Jan

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

5 SETS

:30 Bike*

-Rest :30-

1:00 Ring FLR

-Rest :30-

1:00 EZ Bike Recovery

*Increasing RPM each set

(No Additional Rest b/t Sets – No Measure)

Goal: Start with an RPM that is fast but you know you can handle. Increase by 3-5 RPM each set. Take the recovery bike right into the next set…easy controlled pace into a sprint.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 DB Deadlift

8 Step Ups

20 Shoulder Taps

Into…

1 ROUND

8 DB Russian KBS

6 Box Jumps

6 Up-Downs

Into…

1 ROUND

:20 Active Hang

:20 Hollow Hold

4 Burpees

Extended Warm-up

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Goat Work! Pick Your Poison & Practice!

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 DB Devil’s Press (50/35)|(35/20)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

(Score is Time)

KG DB: (22.5/15)|(15/9)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Forward Fold

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

AMRAP x 2 MINUTES

Ground to Overhead (115/75)

-Rest 1:00-

AMRAP x 3 MINUTES

Power Clean (155/105)

-Rest 1:00-

AMRAP 4 MINUTES

Hang Power Clean (185/35)

(Score is Reps)

KG BB1 – (50/35)

KG BB2 – (70/55)

KG BB3 – (85/60)

Goal – adjust to the different speed and techniques to keep the bar moving in this workout. Minimize the time away from the bar in all sets, keep stepping forward to get your shins back on the bar.