Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – 12 Alt. Pistols
MIN 2 – 12/10 Cal Bike
MIN 3 – :40 Max HSPU
(Score is Lowest Reps)
Goal: This week is all about building confidence and continuing to get your body used to a Friday performance. In today’s EMOM, the goal is to practice the skills while under some light fatigue. This is not meant to be a full-on workout.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning
Extended Warm-up
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – TNG Sumo Deadlifts*
MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 – 8 Reps
MIN 3 – 6 Reps
MIN 5 – 4 Reps
MIN 7 – 4 Reps
MIN 9 – 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
Immediately into…
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*
Immediately Into…
50/40 Cal Bike
*Optional increase to (135/95)|(95/65)
(Score is Time)
KG BB: (50/35)|(35/25)
C. STRENGTH / GYMNASTICS
Clean (Heavy 1-Rep)
1. ON A 10:00 RUNNING CLOCK…
Build to a Heavy Clean*
*Power or Squat, athlete choice
(Score is Weight)
Snatch (Heavy 1-Rep)
2. ON A 10:00 RUNNING CLOCK…
Build to a Heavy Snatch*
*Power or Squat, athlete choice
(Score is Weight)
Goal: Theme of the week is confidence…for the heavy singles, make sure they remain clean and crisp. We’ve practiced building on a short clock plenty but undoubtedly it will come up in the Open. Today, build quickly and with confidence. Do not panic, do not rush. Have your three lifts in mind before your start…safe, plus but I got this, gamble.