Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
ON A 5:00 RUNNING CLOCK…
Slow Cardio Warm-Up — control your pace and breathing. Set an intention for your skill session and take these slower sessions seriously.
Immediately Into…
ON A 15:00 RUNNING CLOCK…
Practice any skill movement with intention and patience. Do not make this a workout. Keep the volume and intensity low.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 ROUNDS
:15 Jumping Jacks
:15 Lunges
:15 Up-Downs
:15 Glute Bridge Hold
Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 Back Rack Lunges (115/75)|(75/55)
9 Thrusters (Front or Back)
6 Burpees Over Bar
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (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)
