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.
