Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (1 Rounds for reps)
EVERY 3:00 FOR 5 SETS
20/15 Cal Row
15 Sumo DL High Pull (95/65)
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is Lowest Reps)
GOAL: Non-stop but sustainable at an elevated heart rate / heavy breathing. Should be looking to have at least 1:00 on the DU every single round. Finish the row in 1:00, finish the SDHP in 1:00, then 1:00 on the rope. Take it all the way to the buzzer. Use the :30 to walk back to the rower and reset…no more than :30 rest, no less that :30 rest.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Jumping Jacks
5 Down-Dog to Up-Dog
10 Groiners
Into…
2 ROUNDS
4/4 Split Squats
6 Wall Ball Front Squats
6 Wall Ball Push Press
10 Elbow Punches
Strength
Metcon (Weight)
4 SETS
12/12 DB Suitcase Bulgarian Split Squats*
*All performed at Moderate weight
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
15 Wall Balls (20/14)|(14/10)
10 Hang Power Clean (115/75)|(75/55)
5/5 Front Rack Lunge*
*Perform all 5 reps on the Left side then 5 reps on the Right side
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (50/35)|(35/25)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (Heavy 10-Rep)
ON A 12:00 RUNNING CLOCK…
Establish a Heavy 10-Rep Back Squat*
(Score is Weight)
GOAL: Coming off of our heavy singles moving into a test of high-rep strength. This isn’t as much “”cardio”” as the 20-rep test but you should feel this around rep 4 with the weight of the bar and around rep 6-7 with the heavy breathing. These should be 10 intentional reps. If you get to 10 and you could’ve done 15-20…too light. If you fail at 7…too heavy.
