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Monday

8
Nov

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.