Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
E2MOM x 12 MINUTES
:30 Max Cal Bike
1:00 Max HSPU
:30 Rest
(Score is Lowest Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Row*
Into…
2 ROUNDS
10 Elbow Punches
5 Strict Press
10 Good Mornings
20 Mountain Climbers
Into…
2 ROUNDS
5 Deadlift
4 Muscle Clean
5 BB Kang Squat
10 Lunges**
*Increase pace each minute
**BB optional on the second round
Following the warm-up go into your teaching of the Back Rack Lunge.
Workout
Metcon (Time)
FOR TIME*
2 ROUNDS
40/30 Cal Row
30 Back Rack Lunge (95/65)|(65/45)
30 Sit-Ups
Immediately Into…
2 ROUNDS
20/15 Cal Row
20 Back Rack Lunge
20 Sit-Ups
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
2:00 Saddle Pose
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
6-8 Reps of Unbroken Hang Power Snatch*
*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.
-At Least 2:00 EZ Bike b/t Sets-
(Score is Weight)