Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – :45 GOAT Gymnastics (Pick 2)*
MIN 2 – :45 EZ Cardio
*Goal is to find a rep range that allows you perform intentional, unrushed reps within the :45 period. Perform (2) movements alternating between them every other round.
(No Measure)
GOAL: With the Open kicking off this week, the goal here is to continue to work any weaker skills or movements to build confidence and perhaps have a break through. Do not turn this into an additional intense workout.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
30 Single Unders
10 Groiners
10 Cat Cows
10 Push-Up to Pike
Into..
AMRAP x 5 MINUTES
30 Single Unders (or Double Unders)
10 RDL
10 Hang High Pull
10 Muscle Cleans
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Deadlifts (225/155)|(155/105)
35 ‘Unbroken’ Double Unders
-Rest 2:00-
AMRAP x 5 MINUTES
5 Power Cleans (185/135)|(135/95)
35 ‘Unbroken’ Double Unders
-Rest 2:00-
AMRAP x 5 MINUTES
5 Deadlifts (135/95)|(95/65)
5 Power Cleans
35 ‘Unbroken’ Double Unders
(Score is Rounds + Reps)
KG BB1: (100/70)|(70/55)
KG BB2: (85/60)|(60/42.5)
KG BB3: (60/42.5)|(42.5/30)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
2:00 Calf Smash (Each Leg)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength.