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Wednesday

2
Dec

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

20 DB Push Press (50/35)|(35/20)

20 Burpees

20 Box Jump Overs (24/20)

-Rest 1:00-

AMRAP x 3 MINUTES

10 DB Push Press (50/35)|(35/20)

10 Burpees

10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES

10/10 Split Squat

8/8 Arnold Press

6 Slow Sit-Thrus

Into…

2:00 Bike (Increase pace every :30 starting at 75% effort)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40/30 Cal Bike

30 Sit-Ups

20 Walking Lunges

3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Barbell Curls

10 Slow Bent Over Rows

10 Slow Reverse Curls

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (1×2 / 1×2 / 1×2+)

STRICT PRESS

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)

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 8 Bench Press (185/135)

MIN 2 – 14-18 Burpees

*Goal on the Burpees is to find a number that allows you to do a strong amount of work at a pace you can handle for :45-50 without it crushing you. For the Bench Press, these should be moderate-heavy no more than 2 sets to complete the 8 reps.

(Score is Weight)