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Tuesday

4
Oct

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

“BASELINE” (Time)

FOR TIME

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

(Score is Time)
GOAL: SPRINT | A much forgotten classic in many circles but if you were around back in the day…Baseline was all the rage. It almost gained some of the same popularity as ‘what’s your Fran time’ (which we will see tomorrow LOL). This is meant to be unbroken, straight shot out of a cannon, no holding back. Make sure your ROM is legit…no sloppy reps. Fittest should try GHD Sit-Ups, HR Push-Ups or HS Push-Ups, and BMUs / RMUs or C2Bs. No matter the combination you choose…can you go unbroken?

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ-Mod)

10 Scap Pull-Ups

10 Tuck-Ups

10 Elbow Punches

2 ROUNDS

:30 Row (Hard)

8 Kip Swings

8 Sit-Ups

4 Hang Muscle Clean

Skill

Metcon (AMRAP – Reps)

3 SETS FOR REPS*

:45 Max Toes to Bar

-Rest 2:00 b/t Sets-

*Will be retested at end of month

(Score is Total Reps)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups

MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*

MIN 3 – 200/150m Row

MIN 4 – Rest

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Reps of TTB / PC)

KG BB: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Get after the GPP portion with the class or a few buddies!