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
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
3 SETS ON 3:00 CLOCK…
1:00 Max DB Walking Lunges (50/35)
16 DB Box Step-Ups (24/20)
Max Strict HSPU in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Reps)
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Pistols (For Quality)
MIN 2 – :45 Bike (Moderate)
(No Measure)
