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
10/8 Cal Row
10 Banded Side Steps*
10 Groiners
Barbell Movement**
*With a Band above the Knees, athletes will perform 10 Lateral Steps to the Right, then 10 Lateral Steps to the Left.
**Round 1: 5 Deadlift + 10 Elbow Punches
Round 2: 10 Elbow Punches + 5 Front Squat
Round 3: 3 Muscle Clean + 3 Power Clean
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squats (32X1)
*Building from Light to Moderate*
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15 Front Squats (155/105)|(115/75)
25/20 Cal Row
(Score is Time)
KG BB: (70/55)|(50/35)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 HS Walking Practice
MIN 2 – :45 Pistol Practice
(No Measure)
Metcon (Time)
3 ROUNDS FOR TIME*
20 DB Push Press (50/35)
20 Pull-Ups
*Manage Your Reps…
Set 1 – Unbroken
Set 2 – 15/5
Set 3 – 10/5/5
(Score is Time)
Goal: In part 1, simply looking for more touches with intention for these two skill driven movements. They are coming, no doubt…be ready for them. In part 2, we are looking to simulate a sprint style workout but forcing you to manage your reps. The reason here is that I want you to get used to breaking when it might be smart and when a short break might actually help you vs. forcing something that’s not there. In the breaks, do not step away…simply breath one time and get right back to it. This is as much mental as it is physical today.
