Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

250 Cal Bike

(Score is Time)

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

12 Wall Balls the Max Burpees

(Score is total Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row)

…Increase Pacing Each Minute

-Min 1: Smooth & Easy

-Min 2: Moderate & Breathing Heavier

-Min 3: Tough Pace & Approaching Breathless

into…

AMRAP x 4 MINUTES

25’ Slow & Intentional Crab Walk

10 Slam Ball or Wall Ball Deadlifts

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Ring Rows

30 Slam Balls (30/20)|(20/10)

100’ Bear Crawl Moving the Slam Ball*

*In the crawl position, push the Slam Ball forward by alternating b/t Left and Right arms.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Snatch (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Snatch

(Score is Load)

Heaving Snatch Balance (5×3)

5×3

Heaving Snatch Balance

(Score is Load)