Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

PICK ONE & COMPLETE FOR QUALITY…

5k Run

5k Row

15k Bike

*Nasal Breathing Only. Moderate Effort Throughout.

(Score is Time)
Goal: Straight forward here. Don’t let your body get to that desperate state of gasping for air. Keep your breathing and your pace under control. If you have to slow down to do this, please do so. In AND out through the nose on this one,

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

20 Single Unders

15 Glute Bridge Ups with :02 Hold at Top

10 Slow Alt. Mountain Climbers*

1/1 KB Complex**

*In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control.

**Perform the entire Complex on one arm, then the other: 1 Rep = 3 KB Sumo Clean + 3 R. KBS + 3 KB Clean + 3 KB Push Press

Skill

Metcon (No Measure)

EMOM x 5 MINUTES

:40 Double or Triple Under Practice

Option 1: Penguin Jumps

Option 2: 2 Single Unders + 1 Double Unders

Option 3: 2 Double Unders + 1 Triple Unders

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

25 Double Unders

8 Russian KB Swing (70/53)|(53/35)

12 Sit-Ups

(Score is Time)

KB KG: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Plantar Smash (L)

1:00 Plantar Smash (R)

1:00 KB Calf Smash (L)

1:00 KB Calf Smash (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (1 Rounds for reps)

5 SETS

Max TTB*

*Superset with 20 Strict Ring Rows. Do not allow your hands to rip.

(Score is Lowest Reps)
Goal: Build the cycle of the TTB and be smart about your hands. We are looking to test the movement and the flow of the movement. You need to know your body and where your grip starts to fail on this movement. The Ring Rows are an additional upper body accessory.