Saturday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
150 Wall Balls (2014)*
Every 2:00 including at 3,2,1 go…complete 18/16 Cal Row.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
200m Jog
AMRAP In Time Remaining…
10 Shoulder Taps
5 Up-Downs
20 Jumping Jacks
5 Burpees
Strength
Shoulder Press (1×6 / 1×6 / 1×6+)
STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure….no more than 6-8.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 Hand Release Push-Ups
30 Butterfly Sit-Ups
60 Double Unders
100m Run
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Push Press (1×5 / 1×5 / 1×5+)
PUSH PRESS
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)
Metcon (AMRAP – Reps)
3 SETS
8-12 Unbroken Ring Muscle-Ups*
-Rest as Needed b/t Sets-
*Goal should be to get at least 1 more rep each set from 7/25/20. End all sets before any “ugly” reps…keep it crispy!
(Score is Reps)
