Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning. Get after the GPP with the class or a few buddies!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 100m RUN @ MOD PACE
MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 – 12 KB Deadlifts + Max Bootstraps
MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold
Extended Warm-up
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 – 2 Turkish Get-Ups (L)
MIN 3 – :45 Double Under Practice
(No Measure)
Workout
Metcon (Time)
FOR TIME
400m Run
Immediately Into…
10-20-30-40-50
Russian KB Swings (53/35)|(35/26)
Double Unders*
Immediately Into…
400m Run
(Score is Time)
*Unbroken DU Optional
KG KB: (24/16)|(16/12)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
3-3-3-3-3
Power Clean & Jerk*
*Start Moderate & Build to Heavy
(Score is Weight)
GOAL: HEAVY | Athlete choice whether you want to do these reps unbroken/TNG or drop after the jerk for a quick reset. If you ALWAYS choose dropping and reset, work the TNG today. If you feel like TNG might be holding you back from hitting a bigger number, go with the quick reset. Split Jerk or Push Jerk are athlete choice as well. If you are going TNG, the Power Clean into Push Jerk is a great skill to hone.