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Tuesday

24
May

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

800m Run

30 Pull-Ups*

30 Pistols

400m Run

20 Pull-Ups

20 Pistols

200m Run

10 Pull-Ups

10 Pistols

*C2B Optional

(Score is Time)
GOAL: Descending ladder, Chipper style workout. Runs should get progressively faster ending with a dead-sprint through your 200m and 10/10. BUT you must turn it on in the 400m Run. The middle portion of this workout is key for who will move ahead or fall behind. Transition time and breaks really matter in this kind of workout. If you take too many breaks, you will fall off from the pack. Unbroken is doable and great challenge for the fittest.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike (EZ-Mod)

5 Clean Deadlift

10 Elbow Punches

8 Up-Downs

10 Scap Pull-Ups

1 ROUND

:30 Bike (Mod-Hard)

5 Muscle Clean

5 Strict Press

6 Burpees

8 Kip Swings

*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.

Strength

Clean and Jerk (Moderate-Heavy 5-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Clean & Jerks (155/105)|(115/75)

20/15 Cal Bike

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

30 Burpees Over Bar

(Score is Time)

KG BB: (70/55)|(50/35)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Up-Down Pull-Up

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Walking Skill

(No Measure)
GOAL: Play, practice, and keep it light. You will be on your hands tomorrow in our Conditioning. All we want to do today is get some exposure and practice. No long distances, no long holds. Just get some time on your hands.

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care

(No Measure)