Tuesday

1
Feb

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 8 C2B Pull-Ups + 8 Box Jump Overs (24/20)*

MIN 3 – :50 Plank Hold

*Option for 6/6 Reps if you are not able to finish below :50…

(No Measure)
GOAL: GRIND | RPE 6-7 — Long, steady conditioning coupled with test of skill cycling. Both of these movements will show up in the Open and Local Comps…need proficiency and ability to repeat moderate sets for reps. Volume reduction week, do not turn this into a bigger test or add crazy amounts of additional volume. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can)

Into..

Line Drills 25’ Each

Toe Walk

Heel Walk

High Kicks

High Knees

Buttkickers

Skips for Height

Skips for Reps

200m Run @ Hard Pace

PART B) 3 SETS (As Fast as Possible)

10 Jump Squats

10/10 SA DB Push Press

10 Up-Downs Over DB

Workout

“PUNCH OUT” (Time)

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (52.5/35)|(35/25)

Finisher

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 DB Seated Arnold Press (Athlete Choice)

MIN 2 – :50 Weighted Sit-Ups

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.

*Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.