Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Distance)
5 SETS
2:00 Row
-Rest 2:00 b/t Sets-
(Score is Meters in Each Set)
Goal: You MUST increase your pace per 500 every set. This is a pacing workout. Figure out what’s your basement and what’s your ceiling. Learn how to float up in your pacing slowly…exercise restraint and make sure you are able to increase your pace every round.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
CHIPPER STYLE!
30 Single Unders
15 Box Step-Ups
30 Single Unders
15 Burpees
30 Single Unders
15/12 Cal Bike
30 Single Unders
15 Box Jumps
30 Single Unders
*From here, grab a barbell with light weight. Do not put the weight on the bar yet. First set will be with empty BB.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Deadlift
+
1 Hang Squat Clean
+
1 Front Squat
+
1 Squat Clean
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON 4:00 RUNNING CLOCK…
50 Double Unders
5 Hang Squat Cleans (185/135)|(135/95)
15 Box Jump Overs (24/20)*
Max Cal Bike In Time Remaining…
-Rest 1:30 b/t Sets-
*Must step down from the box.
(Score is Reps)
KG BB: (85/60)|(60/42.5)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength.
