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Monday

8
Mar

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

1. ON A 12:00 RUNNING CLOCK…

Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. EMOM x 12 MINUTES

MIN 1 – Goat Movement 1 (Gymnastics)

MIN 2 – Goat Movement 2 (Skill)

*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 EZ on the Bike — Flow and Chat it Up!!

2 SETS (w/ Moderate Weight DB)

5/5 DB Single Arm Power Clean

5/5 DB Single Arm Press

5/5 DB Single Arm Cross Body DL

5 Pike 2 Push-Up

10 Glute Bridge-Ups (:01 Pause at the Top)

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up

MIN 2 – 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Deadlift (AHAP)*

7 Ring Muscle-Ups or Burpee Pull-Ups

21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

40 Power Clean (135/95)

30 Power Clean (155/105)

20 Power Clean (185/125)

10 Power Clean (225/155)

(Score is Time)