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Monday

19
Jul

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – :50 Max Cal Bike

MIN 2 – :50 Max Hand Release Push-Ups

MIN 3 – :50 Max Alt. DB Snatch (50/35)

MIN 4 – :25 DB Strict Press L / :25 DB Strict Press R

MIN 5 – Walking Rest

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

MOVT 1 – Air Squat

MOVT 2 – Up-Down

Into…

2 SETS

10 Alternating Groiners (with a reach to the sky)

:20 DB Front Rack Hold

10 Push-Ups to Down Dog (active press back & :01 hold)

*From here, move into a simple Squat prep session followed by your teaching…

Workout

Metcon (Time)

FOR TIME

100 DB Front Squats (50/35)|(35/20)

*Every minute including at 0:00, perform 5 Burpees

(Score is Time)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

8/8 Single DB Around the Worlds

10 Slow Alt. Side Lunges

12 Slow Single DB Curls

(No Measure)

C. STRENGTH / GYMNASTICS

Bent Over Row (5×10)

1. 5×10

Barbell Bent Over Row*

*Keep loading moderate and control the load the entire time, :01 pause on sternum

(Score is Weight)

Push Press (5×7)

5×7

Push Press w/ Slow Lower*

*Keep loading moderate and control the load the entire time, :01 pause overhead and slowly lower to the shoulder

(Score is Weight)

Metcon (No Measure)

5×20

Slow Hollow Rock

(No Measure)