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Tuesday

10
Aug

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Pistol Squats for Quality

MIN 2 – :45 Strict Ring Dips for Quality

MIN 3 – :45 Bike at 60-70rpm*

*Should be an uncomfortable pace that you can maintain for all :45. RPM should never go above or below 1-2 points of goal RPM.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Groiners

10 Bootstrappers

10 Cossack Squats

5 Inch Worms

Into…

AMRAP x 5 MINUTES

10 Empty BB Cossack Squats

10 Kang Squats

10 Push-Up to Pike

Strength

Back Squat (1×6 / 1×6 / 1×6+)

BACK SQUAT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

EVERY 4:00 x 5 SETS

15 Hang Power Cleans (115/75)|(75/55)

12 Front Squats

9 Strict Handstand Push-Ups

(Score is Slowest Time)

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.

(No Measure)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)