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.