Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
30 Hang Power Cleans (135/95)
50′ HS Walk*
*25′ Course w/ 5′ Incriments. Down & Back.
(Score is Time)
GOAL: SPRINT | RPE 8-9 — SPRINT BABY SPRINT. We’ve been working pre-exhaustion skills for a while. It doesn’t get any simpler, faster, or brutal (in terms of consequences for missed reps) than this. You have NO room for error. The game in this workout…what do you HPC look like (sets / reps) to allow you to finish fastest but still be able to kick-up and HS walk?
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
8 Step-Ups
8 Plank to Pike
4/4 Staggered KB RDL
8 Quad Heel Taps
Into…
3 SETS
8 Box Jumps
8 Push-Up to Pike
8 KB Sumo Deadlift High Pull
8 Alt. V-Ups
Workout
Metcon (Time)
12 ROUNDS FOR TIME
5 Box Jumps (30/24)
10 Push-Ups
15 Russian KB Swing (70/53)|(53/35)
(Score is Time)
KG KB: (32/24)|(24/16)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
20 Supermans
1:00 Side Plank
-Rest 1:00 b/t Sets-
*Alt. Sides each Set.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)