Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
500/400m Row
15 Burpees to Target*
30 Alt. DB Snatch (50/35)
*6 inches about standing reach for target. Must clearly touch the target every rep.
(Score is Time)
GOAL: SPRINT | RPE 8-9 — Although not technically in the ‘sprint’ time domain…this is damn close. Goal in this workout is sub 12:00…that means you are MOVING from round 1 and holding the same pace or better each round. Really the only thing you CAN’T DO is you CAN’T redline the row. You need to understand the difference between 80-90% that you can sustain the pain and 100% that you collapse. No collapse.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES*
:45 Bike @ Mod Pace
10 Step-Ups
10 Lunges with PVC Passthrough
10 Tuck-Ups
*Halfway Switch too
:45 Bike @ Hard Pace
10 Box Jumps
10 PVC Overhead Squats
10 Alt. V-Ups
Strength
Overhead Squat (1×3*)
2×3
1×3
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.
Week 6 of 8
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
35/28 Cal Bike
25 Box Jumps (24/20)
10 Overhead Squats or Front Squats (165/115)|(115/75)
(Score is Time)
KG BB: (75/50)|(50/35)
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)
