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Tuesday

19
Jan

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Jumping Jacks

10 Bootstrappers

5/5 Split Squat

Into…

2 ROUNDS

10 BB Sumo Good Morning

10 Alt. Step Ups

10 Alt. Slow Deadbugs

Strength

Metcon (Weight)

3 SETS FOR QUALITY

5 Tempo Sumo Deadlift (30X1)*

10/10 DB Suitcase Split Squats

20 Slow Alt. V-Ups

*Build from Moderate to Moderate-Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Deadlifts (185/135)|(135/95)

15 Box Jumps (24/20)

Immediately Into…

3 ROUNDS FOR TIME

12 Deadlifts (225/155)|(155/105)

12 Box Jumps

(Score is Time)

KG BB 1: (85/60)|(60/42.5)

KG BB 2: (100/70)|(70/55)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (R/L)

1:00 Calf Stretch (R/L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

Strict Pull-Ups

Tempo Push-Ups (1111)

Strict Hang Knee Raise

(Score is Lowest Reps)
Goal: Rigid and perfect mechanics. Think about moving your body as one unit in the pull-ups and the push-ups…no broken midlines. In the HKR, active hang on the bar while pulling the knees up toward the chest. No kipping in any of the movements.