Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

20 DB Mixed Rack Walking Lunges (50/35)*

*10 Reps with L-arm OH / R-arm in Front Rack. 10 Reps with R-arm OH / L-arm in Front Rack.

(Score is Rounds + Reps)

KG DB: (22.5/15)
Goal: The first grind of the week. You have a similar test of will on Saturday. But today is for a score. Your goal here should be to do all lunges unbroken and keep your runs within :10-:15 the entire workout. In the final 5:00, you need to find your next gear on the runs.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Bike*

Into…

2 ROUNDS

10 Reverse Lunges

7/7 DB Russian Swing

5/5 DB Upright Row

Into…

2 ROUNDS

10 Jumping Lunges

7/7 DB Hang Power Clean

5/5 DB Overhead Press From Split**

*Increase pace each minute: start easy, increase to moderate, then moderate-hard.

**In a split stance position, press from shoulder to OH.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Alt. DB Hang Split Snatch (50/35)|(35/20)

12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Rounds + Reps)

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

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Squat Clean (3-3-3-3-3)

3-3-3-3-3

Squat Clean

(Score is Weight)

Goal: Start light and build to moderate with perfect mechanics. These do not need to be TNG. In fact, the preference for today is a quick breath, reset, and hit the next rep. Intention! We want these to be the building blocks for heavier lifts down the road.