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Wednesday

18
Nov

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Focus on the Strength portion today as a priority.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

25ft (or :20) Toe Walk

25ft (or :20) High Skips

25ft (or :20) High Knees

25ft (or :20) Butt Kickers

Into…

3 SETS

10 Elbow Punches

10 Air Squats

100m Jog

Skill

Metcon (Weight)

5 SETS FOR QUALITY

3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean

-Keep Weight Light to Moderate-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

7 Hang Squat Cleans (135/95)|(95/65)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

5 Hang Squat Cleans (155/105)|(115/75)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

Max Hang Squat Cleans (155/105)|(115/75)*

*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Shoulder Press (1×6 / 1×6 / 1×6+)

STRICT PRESS

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 6-8.

(Score is Weight)

Metcon (Time)

FOR TIME

15-12-9-12-15

Shoulder to Overhead (135/95)

Box Jump-Overs (24/20)*

*Both feet must come to the top of the box before coming down.

(Score is Time)