Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

200m Run

18 Bar Muscle-Ups

200m Run

15 Bar Muscle-Ups

200m Run

12 Bar Muscle-Ups

*If you break mid-set, run 50m. You can not rest on top of the bar or in the hang for more than :03.

(Score is Time)
GOAL: EFFORT | Our version of the muscle-up biathlon…with a bar muscle twist and shorter runs. Lots of strategy in this workout depending on how proficient you are with the BMU. This is doable unbroken…but how hard do you want to run? There’s an interesting balance in this workout between pacing it too much and losing ground and going too hard into the redline territory.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

With an empty barbell…

30 Barbell Hops

10 Alt. Groiners

10 Strict Press

30 Mountain Climbers

10 Alt. Groiners

10 Glute Bridge-Ups

30 Alt. Lunges (no barbell)

10 Pike to Push-Up

:10 OH Active Barbell Hold

*After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.
**Coaches Note — have the athletes start the warm-up with the barbell hops, demo 1-2 reps of each movement AS THEY go down the. Have them follow along as you demo. Do not go over all the movements prior…demo and teach as you go.

Strength

Metcon (Weight)

4 SETS

6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)

Movement 2 = Athlete Choice*

*Options for Movement 2…

5-7 HSPU Prep Reps

2-3 Wall Walks

:30-:60 HS Wall Hold

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 Alt. Front Rack Lunges (155/105)|(115/75)*

10 Strict Handstand Push-Ups

10 Strict Pull-Ups or Ring Rows

*Option to go heavier.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press
*Note — Perform RIng Rows or DB Bent Over Rows in today’s Metcon

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Upper Back

(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 & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)