Monday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 18 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 7 Hang Clean & Jerks (135/95)
MIN 3 – 15 Burpees Over Bar
(No Measure)
GOAL: EFFORT | Doable throughout but you’re gonna need to pace throughout. Do not overshoot any of these efforts…think about a pace that completes the task, allows you to transition easily BUT DOESN’T wreck you. Any ONE of these efforts at 100% will make the rest of this workout horrible. Sustainable.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS (10:00 CAP)
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows
Into..
2 SETS
8 PVC Overhead Squats
8 Up-Downs
8 Ring Rows
Strength
Overhead Squat (3×5-7)
Tempo: (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(Score is Time)
KG DB: (22.5/15)|(15/10)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
Practice any gymnastics skill that is lagging. Low intensity, intentional reps. Practice NOT training.
(No Measure)
GOAL: QUALITY | Practice is not training. Low intensity, intentional, lower stress, try something new. Whatever you do, do not turn this into a workout. This is your time to build confidence or refine.
