Saturday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
1. EMOM x 10 MINUTES
MIN 1 – :45 Alt. Pistols
MIN 2 – :45 Handstand Hold on Wall
(No Measure)
2. EMOM x 10 MINUTES
MIN 1 – :45 Unbroken DB Alt. Snatch (50/35)*
MIN 2 – :45 DB Unbroken Walking Lunges*
*Goal is to push at a pace that you can sustain for all :45 for both movements. Try your hardest to NOT break during the :45 working period. For Lunges, use 2 DB.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Row (Increasing Effort top of each minute)
Into…
AMRAP x 5 MINUTES
10 Air Squats
5 Tuck Jumps
10 Empty Barbell Strict Press
5 Burpee Broad Jumps
Workout
Metcon (Time)
FOR TIME
25/20 Cal Row
30 Box Jumps (24/20)
25/20 Cal Row
40 Thrusters (75/55)|(65/45)
30 Box Jumps
25/20 Cal Row
50 Lateral Burpee Over Bar
40 Thrusters
30 Box Jumps
25/20 Cal Row
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists (35/25)
-Rest At Least 1:00 b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
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.
(No Measure)