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Tuesday

17
May

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (1 Rounds for reps)

2 SETS

AMRAP x 5 MINUTES

3 Power Clean (135/95)|(95/65)

3 Push Press

-Rest 5:00 b/t Sets-

(Score is Lower Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)
GOAL: Barbell cycling conditioning piece with a classic pull-push combination. Weight should be manageable enough to do at least rounds unbroken when fresh. A full 5:00 rest between efforts should allow for a full recovery. Goal is to match or beat your score. Can you hold onto 3 rounds per minute for 5 minutes?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

LINE DRILLS (25ft distance each)

Knees to Chest

Heels to Butt

Figure 4

Toe Walk

Heel Walk

Toy Soldiers

High Knees

Butt Kickers

High Skips

Side Shuffle (down and back)

Karaokes (down and back)

200m Run

Into…

2 ROUNDS

10 Scap Push-Ups

10 Scap Pull-Ups

8 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

E2MOM x 24 MINUTES

MIN 1&2 – 400m Run*

MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups

*Run must be completed in under 2:00. Adjust as needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Arm Haulers

15 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)

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C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Walking Skill

(No Measure)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care

(No Measure)