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Saturday

2
Jul

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. Perform as the final piece of training of the day or perform on Sunday as Active Recovery.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS ON 3:00 CLOCK (9:00 total working time)…

50’ Shuttle Run

16 Walking Lunges

50’ Shuttle Run

16 Plank Shoulder Taps (every tap is 1)

Max Meter Row in Remaining Time…

-Rest :30 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

250/200m Row

100′ Shuttle Run (25′ Increments)

10 Hand Release Push-Ups

10 DB Suitcase Forward Lunges (50/35)|(35/20)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON/:10 OFF)

MOVT 1 – Alt. Sit-Thrus

MOVT 2 – Superman Hold

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

40 Wall Balls (30/24)

40 Toes to Bar

40 Hang Power Snatch (135/95)

20 Wall Balls

20 Toes to Bar

20 Hang Power Snatch

(Score is Time)
GOAL: Double-Dipping on the Metcons today! You can get after this one with us today here or if you’d like to do M80 tomorrow, go for it. This is a little bit of a different feel…this workout will turn into more of a slugfest on the barbell. If you’re great sub 135 but struggle at or above 135 for quick reps, you should do this workout today. Your goal should be to stay close to the barbell and do fast singles for all 60 reps. Get some.