Saturday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
ACTIVE RECOVERY
ON A 20:00 RUNNING CLOCK…
Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes. Option to perform as your only assignment today OR perform Sunday if you’d like to just tackle the workout and be done 🙂
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – 45s Alternating Groiners
MIN 2 – 20s Up Downs + 20s Strict Press
MIN 3 – 45s Arm Haulers OR Moose Antlers
MIN 4 – 20s Step Ups + 20s Push Presses
MIN 5 – 45s Inch Worm Push Ups
Workout
THE 2022 EXPERIENCE (AMRAP – Rounds and Reps)
AMRAP x 22 MINUTES*
22 Box Step-Ups (24/20)
22 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
200m Nasal Breathing Only Walk
3:00 Flow Between Downward Dog and Seal Pose
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No additional Strength — eat a big meal, find a cozy couch, and enjoy the rest of the weekend.
