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Saturday

20
Nov

Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

4 SETS

500m Row @ EZ Pace*

*Must row at 30/SPM or less (29, 28, etc). All 3 rows must be with :05 of each other.

-Rest :30 b/t Sets-

(No Measure)
GOAL: QUALITY | This is all about control and breathing…sustainable pacing. If you missed the mark yesterday, focus on practicing today in a low intensity effort. The :30 isn’t meant to provide much recovery…it’s just meant to allow you to quickly stand-up, shake out, and sit back down (say no to rower butt!).

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Scap Push Ups

5 Air Squats

*At 2:30, upgrade to the following AMRAP:

5 Hang Power Cleans

5 Knee Push Ups

5 Jumping Squats

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex:

2 Power Cleans

+

1 Hang Clean*

*Option for Hang Power or Hang Squat

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

5 SETS*

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 3 Power Cleans, P2 performs 6 Push-Ups, P1 performs 9 Air Squats, P2 performs 3 Power Cleans and so on…

(Score is Rounds + Reps for Each Set)

*Start the AMRAP over for each set

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

C. STRENGTH / GYMNASTICS

Metcon (Weight)

FOR LOAD*

15:00 Establish a 2-Rep Heavy Front Squat

-5:00 Rest-

15:00 Establish a 2-Rep Heavy Push Press

*Athletes have 15:00 and not more than 5 attempts to establish their heaviest 2-Rep lift in each movement. Bar must start empty for both lifts.

(Score is Total Weight)
GOAL: HEAVY | It’s the freakin’ weekend…let’s lift heavy and see what you’ve got for heavy doubles in the FS and PP. The goal here is to mimic a comp environment at a local throwdown. Start with an empty bar and 15:00 on the clock hit your heavy lift. YOU ONLY HAVE 5 TOTAL ATTEMPTS. You have 5:00 between movements to reset and prep. A failed lift is an attempt. If for some reason you don’t get your lift in or you fail all 5…you get 0.