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Tuesday

7
Sep

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Reps)

3 SETS

1:30 – Max Cal Bike

-Rest :30-

1:30 – Max Wall Balls (20/14)|(14/10)

-Rest :30-

1:30 – Max DB Up-Down Devil’s Press (35/20)|(20/15)

-Rest 1:00 b/t Sets-

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Plank KB Taps

6 Groiners

6 KB Deadlift

6 Goblet Squats

Into…

2 ROUNDS

12 Alternating Superman

6 BB Kang Squats

6 KB Swings

4/4 KB Suitcase Lunge*

*Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB in the other hand

Strength

Deadlift (2RM)

ON A 20:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 DBL KB Farmers Lunge (53/35)|(35/26)

12 DBL KB Russian Swing

18 Sit-Ups

-Rest 1:30-

AMRAP x 6 MINUTES

6 DBL KB Farmers Lunge

12 DBL KB Russian Swing

18 Sit-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Snatch (1RM)

ON A 20:00 RUNNING CLOCK…

Establish 1RM Snatch*

*Max 5 missed reps. If you reach 5 missed efforts, you score is your last successful weight.

(Score is Weight)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…5:00 specifically on upper body and 5:00 specifically on the lower body.

(No Measure)