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.
