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)
()
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)
