Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

150/100 Cal Row*

*Accumulate 100cals by rowing :40 HARD / :20 OFF. Reset rower each interval. HARD Pace can be as hard as you want to push…and one you can sustain.

(Score is Time)
GOAL: Sustained high intensity cardio. You will need to hold something back…not much but something to not redline. In your off periods, you must reset the rower. Finishing this in 7-8 sets would be MOVING. Try to be 10 or less.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

9 Barbell Sumo Deadlifts

6 Barbell High Pulls

3 Barbell Strict Press

3 Barbell Front Squats

-1:00 Rest-

AMRAP x 3 MINUTES

:30 Row

6 Wall Balls

3 Box Jumps

Workout

Metcon (AMRAP – Reps)

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)

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

KG BB: (35/25)|(30/20)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

*Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30.

(Score is Reps)

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

KG BB: (35/25)|(30/20)

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)