Saturday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 – 15′ HS Walk*
MIN 4 – Max Reps Power Cleans**
*Setup 15′ course with (3) 5′ sections. Once you complete the walk, you can change the weight on the bar. If you can’t complete the walk, you must weight until the next minute to change the weight.
RD 1 – 135/95
RD 2 – 155/105
RD 3 – 185/135
RD 4 – 205/145
(Score is Total Reps of Clean)
GOAL: EFFORT | Mix of skill and heavy lifting…with a twist. The runs are very doable in 2:00 (if you’ve been running). The HS walk is VERY DOABLE if you’ve been practicing your skills. The twist is that if you finish the HS Walk, you can change you weights before the minute is up. If you can’t complete the walk, you must wait until the minute changes over.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10/8 Cal Row (EZ-Mod Pace)
8 Box Step Ups
6/6 Push-Up Plank Shoulder Taps
into…
AMRAP x 4 MINUTES
10/8 Cal Row (Mod- Fast Pace)
8 Box Jumps
6/6 SA DB Bent Over Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
7 Box Jumps (30/24)|(24/20)
14 No Push-Up Renegade Row (Athlete Choice)*
21/18 Cal Row
*L+R = 1 Rep
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon (Weight)
3 SETS
25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)
1:00 Single DB Weighted Hollow Hold
-Rest 1:00 b/t Sets-
*On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold.
(Score is Weight)
C. STRENGTH / GYMNASTICS
Hang Power Clean (5-3-1-1-1-1-1)
Set of 5 – Mod
Set of 3 – Mod-Heavy
Sets of 1 – Build to Heavy
(Score is Weight)
GOAL: HEAVY | Build to heavy Hang Power Clean for the day. Standard here is that you must clearly stand full with knees and hips locked before initiating your downward momentum. The lift finishes with the bar on the shoulder and knees and hips locked out.