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Monday

5
Jul

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

1. 10 SETS

15/12 Cal Bike

-Rest as Needed b/t Sets-

(No Measure)

-Rest at Least 5:00-

Metcon (Time)

2. 2 SETS

30 Pull-Ups

30/25 Cal Bike

-Rest :30 b/t Sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Run or 500m Row (athlete choice!)

into…

2 SETS

10 Alternating Groiners

10 Glute Bridge-Ups

10 Alternating Heel & Knee Grab

Then into w/ Empty Barbell…

2-3 QUALITY SETS

7 Strict Press (press and hold at top)

7 Good Mornings

7 Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

7 Ring Muscle-Ups or 10 Burpee Pull-ups

10 Deadlifts (275/195)|(185/135)

35 Sit-Ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY*

1:30 Tuck Hold

1:30 Plank Hold

1:30 Hollow Hold

1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

“REMIX OF 18.2”

FOR TIME

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50/35)

Hand Release Push-Ups

(Score is Time)