Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (1 Rounds for time)

10 SETS

100m Sprint

-Rest 3:1 Rest to Work Ratio-

(Score is Slowest Set)
GOAL: SPRINT | Burn. It. Down. We’ve seen this before. Nothing like an all out sprint. Make sure you warm-up properly prior, all 10 sets should your best possible effort. Full 3:1 rest to work ratio. Can you hold (or beat) your top times or stay within :05? Smash the gas.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 SETS (8:00 CAP)

1:00 Row

10 Samson Lunges

8 Alt. Groiners

8 KB Deadlifts *

10/10 Single Leg Glute Bridge-Ups

* KB Deadlifts Switch to Russian KB Swings for Sets 3/4

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

10 Alt. Tempo Pistol Squats (2020)*

1:00 Row (EZ)

*Use a post or upright if needed to control the descent and ascent.

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK x 4 SETS

25 Russian KB Swings (70/53)|(53/35)

25/20 Cal Row

Max Air Squats or Alt. Pistol Squats in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)

KG KB: (32/24)|(24/16)

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for time)

2-4 SETS

25/20 Cal Bike

1:00 Double KB Front Rack Hold (70/53)

20 KB Suitcase Alt. Lunges

20 Alt. Sit-Thrus

20 KB Horn Plank Taps (Elbow)

-Rest 2:00 b/t Sets-

(Score is Time for Each Set)
GOAL: EFFORT | Well-rounded FBB session to round out your first half of the week. We’ve labeled this an effort workout but moderate effort is the goal. Not asking for top speed…all three sets should be within :10 of each other. No fast bursts, no major fall offs.