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Saturday

24
Sep

Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

5 ROUNDS FOR TIME

6 Strict HSPU

8 Bar Muscle-Ups

10 Burpee Box Jump Over (24/20)

(Score is Time)
GOAL: EFFORT | All this barbell work this week…how about one from the gymnastic homies?! Fun little 5-rounder…for the fittest everything should be unbroken and smooth. Might I even suggest wearing a vest — oh boy (only if you KNOW you can smoke this!!). For those of us still working on consistency with our gymnastics, try to think about a strategy to break up the reps that keeps YOU moving…don’t worry about anyone else. The big goal today is NO ROADBLOCKS and NO FAILED REPS. That’s a huge win.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike (Ez-Moderate Pace)

Immediately Into…

3 SETS FOR QUALITY

10/10 Banded Monster Walk Steps

10/10 Clam Shells

10 Tempo Hip Circle Air Squats (30X0)

Workout

Metcon (Weight)

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-

Metcon (Time)

2. FOR TIME*

40 Front Squats (135/95)|(95/65)

40/30 Cal Bike

*Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees.

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Weight)

IN TEAMS OF 2…

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat*

(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-

Metcon (Time)

2. FOR TIME**

80 Front Squats (135/95)|(95/65)

80/65 Cal Bike

*In Part 1, each athlete must register a score.

**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)