Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (1 Rounds for reps)
10 SETS
:40 ON / :20 OFF
30 Double Unders into Max Up-Downs
-No Additional Rest b/t Sets-
(Score is Lowest Reps of Up-Downs)
GOAL: SPRINT | RPE 8-9 — High RPE because I want you to PUSH every single set of up-downs. The :20 rest should never feel like enough today. This is all about GO…that’s why I love the up-down as a training tool.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 8 Alt. Groiners + Max Step-Ups*
MIN 2 – 12 Ring Rows + Max Bar Hang**
MIN 3 – 8 Barbell RDL + Max Hollow Rocks
MIN 4 – 12 Up-Downs + Max Shoulder Taps
* Switch to Box Jumps on Second Round
** Switch to Tight Kip Swings on Second Round
Strength
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
8-8-6-6*
Strict Pull-Ups or Strict Chest to Bar Pull-Ups
*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.
(No Measure)
Workout
Metcon (Time)
FOR TIME
50 Chest to Bar Pull-Ups
50 Deadlifts (185/135)|(135/95)
50 Box Jumps (24/20)
50 Alt. DB Clean (50/35)|(35/20)
(Score is Time)
KG BB: (85/60)|(60/42.5)
KG DB: (22.5/15)|(15/10)
C. STRENGTH / GYMNASTICS
Push Jerk (1-Rep Heavy )
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy Push Jerk
(Score is Weight)
-Rest as Needed b/t Part 1 & 2
Split Jerk (1-Rep Heavy )
2. ON A 15:00 RUNNING CLOCK…
Build to a Heavy Split Jerk
(Score is Weight)
GOAL: HEAVY | RPE 8-9 — both come from the rack or from blocks. This is not the CF Games…you want to make sure you are lifting smartly and staying safe. If you need assistance to rerack the bar, make sure you have a friend around to help.
