Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
60-50-40-30-20
Row Cals*
*1:00 Walking Rest after each set. Nasal breathing only while in rest.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 SETS (:20 ON / :10 OFF)
MOVT 1: Jumping Jacks
MOVT 2: KB Sumo Deadlift
MOVT 3: Supinated Grip Bar Hang
MOVT 4: Russian KBS
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing (70/53)|(53/35)
5 Strict Chin-Ups
(Score is Rounds + Reps)
Post-Workout Strength
Metcon (Weight)
3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as “back” leg
**Switch arms as needed
(Score is Weight)
C. STRENGTH / GYMNASTICS
Back Squat (1×5, 1×3, 1×1+)
BACK SQUAT
1×5 @ 75%
1×3 @ 85%
1×1+ @95%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)
Shoulder Press (1×5, 1×3, 1×1+)
STRICT PRESS
1×5 @ 75%
1×3 @ 85%
1×1+ @95%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)
