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)
