Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
15/12 Cal Row
15/12 Cal Bike
50 Double Unders
(Score is Rounds + Reps)
GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? Can you hold that for 12 minutes? This one will come back in 15, 18, 21 minute variations…learn to love that pace.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 ROUNDS
(:15 each)
— Jumping Jacks
— Groiners*
— Alt. V-Ups**
— Air Squats***
*Rounds 3 and 4 switch to Jumping Groiners
**Option to alternate between Alt. Supermans each Round
***Rounds 3 and 4 switch to Jumping Squats
Strength
Clean and Jerk (2-Rep Heavy )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean and Jerk
(Score is Weight)
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
C. STRENGTH / GYMNASTICS
Overhead Squat (5-5-5*)
Set 1 – Moderate+
Set 2 – Moderate-Heavy
Set 3 – Go For It!
(Score is Weight)
GOAL: HEAVY | Week 2 of our 7-5-3-1 progression. Heavier than last week. As the weight gets heavier on all three of these movements, don’t force the lift through sub-optimal mechanics. In the set of 5, around rep 3 you should really need to focus on keeping the barbell steady. If you cruise to 5 without the shakes…might be too light.
