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Wednesday

27
Jan

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.