Monday

Phoenix Athletics – Compete

A. CONDITIONING

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. Athlete option to perform before or after training. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

*Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1:00 Bike or Cardio EZ

Then..

2 ROUNDS

15 Supinated Banded Pull-Aparts

5 Scap Pull-Ups

5 Strict Knee Tucks

5/5 SA Ring Rows

Then..

1 ROUND

10 Alt. Groiners with Twists

7/7 Elbow Punches

5 Muscle Cleans

5 Front Squats

*Optional Cool Down (Post-Workout)

1:00 each side Manual Forearm Stretch

1:00 each side Couch Stretch

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal Bike

15 Hang Power Cleans (135/95)|(95/65)

3 Rope Climbs

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

E2MOM x 14 MINUTES

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

*7 Sets total on the 2 minute clock. Start moderate and build to a heavy but crisp set of the complex.

(Score is Heaviest Weight)
GOAL: HEAVY | RPE 8-9 — Perform before or after your GPP. Once you touch the bar for the set, that is your attempt for the round. You can not do multiples. Go up or down in weight as needed. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.