Saturday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
100 Wall Balls (30/20)*
*Reps must be performed without stopping, catching and standing, resting with ball or dropping the ball. Any time there’s a break in the sequence of unbroken reps, perform 3 Ring Muscle-Ups.
(Score is Time)
GOAL: EFFORT | 8-9 — HERE WE GO. Been waiting to program this for a while. This is DEF something you could see in a local comp…if it showed up in the Open, would likely show up at 20/14 for more reps. This is workout…oh boy. Godspeed if you’ve never used a 30lb ball. if you dont have access to a 30lb ball…you can do 150 reps of 20/14 or do 100 reps of DB Thruster with mid-range wieght (40lb for the gents, 30lb for the ladies).
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
3 Inch Worms
3/3 Suitcase Deadlifts
9 Scap Pull Ups
Into…
AMRAP x 4 MINUTES
6 Kip Swings
9 Barbell Deadlifts
12 Up Downs
Workout
RUNYAN (AMRAP – Rounds and Reps)
AMRAP x 24 MINUTES
21 Burpees Over Bar
7 Deadlifts (@1.5x Bodyweight)
10 Pull-Ups
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Hamstrings + Upper Back
(No Measure)
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)