Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2-4-6-8…and so on

Shoulder to Overhead (135/95)

Up-Down Box Jump Over (24/20)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)
GOAL: Building fatigue…this workout will start fast and then slow as the reps climb into the 8-10-12 range. Do not come out the gate too fast…this workout doesn’t “start” until the set of 8. Make sure you leave enough in the tank to continue a steady pace once the fatigue sets in.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups

8 Tuck Ups

8 Bent Over Row

8 Up-Downs*

*Perform 6 Burpees in the second round.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups

*Focus on Hips to Bar

(No Measure)

Workout

Metcon (Time)

FOR TIME

72/58 Cal Bike*

48 Toes to Bar

24 Renegade Row (50/35)|(35/20)

12 Burpee Bar Muscle-Ups

*7:00 max time to accomplish

(Score is Time)

KG DB: (22.5/15)|(15/9)

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Chest to Bar Pull-Up

C. STRENGTH / GYMNASTICS

Metcon (Weight)

FOR QUALITY

50 DB Alt. Curtsey Lunges

(Score is Weight)

Metcon (No Measure)

3 SETS FOR QUALITY

30 Banded Pull-Aparts

15/15 Single DB Upright Row

-Rest as Needed b/t Sets-

(No Measure)
GOAL: Adding in some unilateral strength work as a nice compliment to yesterdays bilateral work. If you’re new to the curtsey movement, start light and increase weight every 10 reps. This is 50 reps total each leg…1 Rep = Left + Right. For the shoulder strength and stability work, keep all movement under control. Focus on perfect movement through the ROM of both the banded pull-aparts and the upright row.