Call Us: (847) 468-1705

Monday

22
Feb

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Cardio Choice (Moderate-High Pace)*

MIN 2 – :40 Practice HS Walk**

*Nasal Breathing Only

**5′ Increments on 25′ course

(No Measure)
Goal: Continue to refine your HS walk skills. This 12 min effort should get you close to the point of “needing” to breath through your mouth on the cardio portion but keep your pace right below that need. In the HS walk, focus on completing those 5′ sections while your system is taxed.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 BB Sumo Good Morning

10 Box Step Overs

5/5 Single Leg Bent Over Row*

*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

10/10 Single Leg DB RDL (Athlete Choice, Light)

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Deadlifts (315/225)|(225/155)

10 Box Jump Overs (24/20)

15 Sit-Ups

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.