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Monday

8
Aug

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*Double Unders “Unbroken” optional but should be heavily considered for the fittest and DU Ninjas

GOAL: EFFORT | Perhaps a test more of accuracy, skill, and keeping your cool than anything else…Annie is an absolute classic. For the fittest ninjas out there, give this a shot with the DU unbroken. In tackling this workout, there is no reason to stop or slow down. I like this test because it almost forces perfection and trains you to nail your transitions. Will this workout get you the most fitness? No. BUT…it will create an opportunity for you to perfect your DU and focus on executing with minimal errors.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

10 Step Ups

10 Slow Deadbugs

10 Bent Over TYI*

Into…

2 SETS

5 Box Jumps

10 Elbow Punches

5 Push-Up + Shoulder Tap

*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms out to the sides to create the letter “T” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms up to create the letter “I” shape.

**Athletes will perform the Push-Up and then right into a Shoulder Tap on each side at the top of the Push-Up

Strength

Shoulder Press (1×1+ @ 95%)

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)

4 SETS EACH FOR TIME

20 Box Jumps (20)

5 Strict Press (115/75)|(75/55)

15 Push Press

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG BB: (50/35)|(35/25)

Finisher

Metcon (No Measure)

FOR QUALITY

30 Slow Arm Haulers

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)