Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ-Mod)

10 Slam Ball Deadlifts

10 Elbow Punches

10 Good Mornings

Into…

2 ROUNDS

:40 Row (Mod-Hard)

8 Slam Ball G2O

5 Hang Muscle Clean

Following the warm-up go into your teaching of the Power Clean.

Workout

Metcon (Time)

FOR TIME

1000/800m Row

60 Slam Balls (30/20)|(20/10)

30 Power Cleans (155/105)|(115/75)

60 Slam Balls

1000/800m Row

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

500m Row*

*Nasal Breathing Only

(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.

(No Measure)