Monday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 BB Muscle Clean and Press*
Into…
2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges**
:20 BB OH Hold
*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.
Workout
Metcon (Time)
FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)
-Rest 3:00-
1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge
(Score is Time)
KG BB: (42.5/30)|(30/20)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE…
2 Deadlift (185/135)
2 Hang Power Clean
2 Shoulder to OH
*15 Max Rounds. If don’t fail before 15, stop at 15.
(Score is Rounds)
KG BB – (85/60)
Goal: Barbell conditioning with a moderate-heavy load. These EMOMs get nasty. There’s a few of them floating around in training circles that have become classics. This one simulates a heavier DT,