Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – Goat #1
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – Goat #2
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
5 Inch Worm + Push-Up
3-5 Wall Walks
10/10 Single Leg Glute Bridges
10/10 Single Leg RDL w/ empty barbell
Extended Warm-up
Metcon (No Measure)
EVERY 2:00 x 6 SETS
:30 Handstand Hold
3-5 Negative Handstand Push-Ups or Pike Push-Ups
5 TNG Deadlifts*
*Building Past Workout Weight
(No Measure)
Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ATHLETE’S CHOICE…
Pick 1 and Complete for Time
“FRIENDLY FRAN” (Time)
3 ROUNDS FOR TIME
21 Thrusters (115/85)
21 C2B Pull-Ups
(Score is Time)
“NASTY NANCY” (Time)
5 ROUNDS FOR TIME
500m Run
15 OHS (185/125)*
15 Bar-Facing Burpees
*Option to complete this workout at (135/95)
(Score is Time)
