Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 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? We saw this for 12,15, & 18 minutes…did you hold it? Do you love the pace yet?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 Sets (8:00 Cap)
10 Cat Cows
10 Moose Antlers
10 Push-Up to Pike
10 Alt. Groiners
Into…
2 Sets
7 Barbell Deadlifts
7 Barbell High Pulls
7 Elbow Punches
7 Barbell Strict Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
2 TNG Power Cleans
+
1 Shoulder to Overhead
(Score is Weight)
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
C. STRENGTH / GYMNASTICS
Deadlift (5-3-1-5-3-1)
Tempo Deadlift (30X1)
(Score is Weight)
GOAL: HEAVY | Another look at a wave loading sequence but much heavier loading. Can your sets of 5 match your sets of 3 from last week? For ALL lifts…complete control of the tempo.
