Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 10 MINUTES
15/12 Cal Row
10 Burpees Over Bar
7 Hang Power Clean (135/95)
-Rest 3:00 b/t Sets-
(Score is Rounds + Reps)
KG BB: (60/42.5)
Goal: Match or beat your score in all three sets. What is the pace you can take on in the Row and Burpees without red lining? Can you complete all rows in under :50? HPC should be unbroken.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!
Strength
ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
Workout
“PUNCH OUT” (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (50/35)|(35/25)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
