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Tuesday

15
Jun

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Lunges

10 Inch Worms

10 Bodyweight Goodmornings

Into…

2 ROUNDS

10 Box Step Ups

10 Up-Downs

10 KB Deadlift

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25 Russian KB Swings (70/53)

25 Up-Downs

25 Box Jumps (24/20)*

*Step-Down Mandatory

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

20 Alt. Sit-Thrus

20 Perfect Crunches

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

3 SETS

Max Reps of Ring Muscle-Up*

*Do not go until “failure”. End your set on your last clean Muscle-Up. No forced reps.

-Rest as Needed b/t Sets-

(Score is Reps)

Metcon (No Measure)

NOT FOR TIME

800m Double KB Farmer Carry (70/53)

(No Measure)