Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Rounds)
AMRAP 9 MINUTES*
3 Power Clean (155/105)
+
3 Push Press
+
3 Push Jerk
*All 9 reps must be completed unbroken to score 1 Round. No credit for partial rounds or reps. Only full completion of the unbroken complex.
(Score is Rounds)
Goal: Classic barbell cycling test. Get used to holding onto the moderate weight barbell and managing your grip fatigue and overall fatigue as well.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Scap Push-ups
5 Push-Up to Pike
10 Scap Pull-Ups
5 Broad Jumps
Extended Warm-up
Metcon (No Measure)
EXTENDED WARM-UP
3 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold
10 Kip Swings
3-5 HSPU Negatives*
*Reset between reps. No Push-Up on HSPU.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
-Rest 1:00-
AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
-Rest 1:00-
AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS FOR QUALITY
1:00 Ring FLR
1:00 Active Bar Hang
1:00 Wall Sit
-No Rest b/t Sets-
(No Measure)
Goal: Hold your shapes! Learn how to hold your body in proper, strong positions. For the Active Bar Hang, hollow position on the bar with upper back and shoulders active. Do not allow yourself to get sloppy.