Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

5 ROUNDS FOR TIME

3 Power Cleans (185/135)

10 Box Jumps (24/20)

15/12 Cal Bike

(Score is Time)

KG BB: (85/60)|(60/42.5)
GOAL: No pacing allowed. See what your max pace looks like out of the gate and how quickly / not quickly that pace starts to fall off. The bike will be the limiting factor for most…don’t allow yourself to get comfortable there. You have to make the bike hurt in this workout. Transitions and high-output consistency are key in this workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

8 Up-Downs

6 Groiners

Into…

2 ROUNDS

8 PVC Pass Throughs

6 PVC Back Squat*

4 Burpees Over PVC

*Second round perform PVC OHS

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Light-Moderate complex of:

1 Power Snatch

+

1 Snatch Balance

+

1 Overhead Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 Power Snatch (155/105)|(115/75)

3 Burpees Over the Bar

Immediately Into…

6 ROUNDS

3 Power Snatch

5 Burpees Over the Bar

(Score is Time)

KG BB: (70/55)|(50/35)

C. STRENGTH / GYMNASTICS

Bench Press (3-3-3-3-3)

3-3-3-3-3 Bench Press

Metcon (No Measure)

3 SETS

15 DB Lateral Raise (Athlete Choice, Light)

15 DB Front Raise

15 Band Pull-Aparts

(No Measure)
GOAL: Working our way down from the heavy 5s to the heavy 3s in the Bench Press. Goal is to work up to your heaviest set of 3 for the day. Start moderate-heavy or better for your first working set. After the bench, classic shoulder complex…use light DB here and show control through the entire ROM for all 15 reps.