Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
GOAL: SPRINT | Enough said. Sub 3:00 for the fittest. Sub 5:00 for everyone. This workout is won or lost in the round of 15. You need to turn the doubt down and the grit up. Can you hold onto or stay close AF to the bar…do not allow yourself to walk away, bend over, get chalk. None of it. Make today the day you choose the hammer.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 Sets (8:00 Cap)
35 Single Unders
12 Lunges with PVC Passthrough
10 Up-Downs
8 PVC Cuban Press
Into…
2 Sets
30 Double Unders
10 PVC Overhead Squats
8 Barbell High Pulls
8 Barbell Behind the Neck Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex of:
1 Heaving Snatch Balance
+
1 Overhead Squat
*Bar comes from the rack.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
100 Double Unders
50 Overhead Squats (115/75)|(75/55)
100 Double Unders
(Score is Time)
KG BB: (50/35)|(35/25)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs + Lats
(No Measure)
C. STRENGTH / GYMNASTICS
Overhead Squat (7-7-7)
Set 1 – Moderate
Set 2 – Moderate+
Set 3 – Go For It!
(Score is Weight)
GOAL: HEAVY | Our first lift of the strength focus for October. We will progress from 7 to 5, 3, and then 1. The 7 should be something where around rep 4 or 5 you start to question whether you have the strength or stability to hit the lift. If you fail before rep 6, give it one more shot. If you fail on rep 6 or 7, that’s probably as close as you can get to a 7-rep max.
