Call Us: (847) 468-1705

Saturday

9
Apr

Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Distance)

FOR DISTANCE

Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred.

(Score is Distance)
GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK

500/400m Row (EZ Pace)

Immediately Into…

10 Bootstrappers

20 Alt. Groiners

10 Push-Up to Pike

20 Air Squats

10 Inchworms w/ Push-Ups

20 Wall Ball Front Squats

10 Wall Ball Shoulder Press

20 Wall Balls

Max Meters Row In Time Remaining…

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

100 Cal Row

100 Wall Balls (20/14)|(14/10)

100 Box Jumps (24/20)

*P1 works while P2 Rests. Split work as needed.

(Score is Time)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5 Strict TTB + 10 Kipping TTB

MIN 2 – :50 Ring FLR

MIN 3 – 5/5 Slow Plate Around the World (Athlete Choice)

(No Measure)

Metcon (No Measure)

3 SETS

25 DB Russian Twist (35/20)*

1:00 Weighted Glute Bridge Hold (35/20)**

-No Additional Rest b/t Sets-

*1 Rep = L + R. Hold DB at waist. Single head of DB touches ground on each side.

**Hold DB across waist and hold glute bridge entire minute.

(No Measure)

KG DB: (15/9)
GOAL: Skill / Accessory Strength mixed together. In the TTB, maintain a high level of control and active shoulder in your kip. The around the world are meant for you to feel where you might get weak or need more on your shoulders. In the midline work, focus on control in the rotation of the Russian Twist and control in the hold of the Bridge.