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Wednesday

30
Dec

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

“BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

(Score is Rounds + Reps of the 8min Efforts)

KG WB: (9/7)|(7/5)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON 8:00 RUNNING CLOCK…

2x50m Shuttle Run

30 Jumping Air Squats

2x50m Shuttle Run

30 Glute Bridge-Ups

2x50m Shuttle Run

5 DBL DB DL

50 Single or Double Unders

2x50m Shuttle Run

5 DBL DB DL

10 DBL DB Swing

50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!

5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES

MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing

MIN 2 – :40 Goat Work for Gymnastic Push

Workout

Metcon (Time)

WORKOUT

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 DB Hang Power Clean (50/35)|(35/20)

50 Double Unders

Immediately Into…

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON 15:00 RUNNING CLOCK…

Active Recovery Flow

(No Measure)

Goal: Just move your body without any external loading for 15mins. This can be a brisk walkk/hike, run, row, bike, swim. Every 5:00 add in some light full bodyweight movement — squats, lunges, burpees, etc. Keep the intensity low and just flow.

Metcon (No Measure)

3 SETS FOR QUALITY

6 Strict TTB

into…

8 Kipping Knee Raises

into…

10 Kipping TTB

(No Measure)

Goal: Build grip strength on the bar while developing efficiency in the kip. Try to maintain grip on the bar for as long as possible without any rip or loss in mechanics.