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Wednesday

26
Oct

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 3 Rope Climbs

MIN 2 – :45 Max Burpees

(Score is Lowest Reps)
GOAL: EFFORT | Don’t hold back on the burpees. See if you can hold 3 Rope Climbs even under significant duress. Goal on the burpees is 12-15 reps at LEAST. For the RC, you will need to be very efficient with your ascent and descent to hit 3 per round. Big jump into the rope, 2-3 pulls to the top with strong J-tech, and fast hand under hand climbing on the way down.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 Sets*

10 Banded Clam Shells

10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)

Into….

2 Sets

10 Groiners

10 Banded Pull-Throughs **

10 Barbell Kang Squats

30 Singles → 30 Double Unders/Attempts

* Wrap a light band around the knees

** Band is wrapped around the bottom of the rig. Athletes face against the band and pull the band through the legs. (Think KB Swing)

Strength

Metcon (Weight)

3 SETS FOR QUALITY*

5 Tempo Back Squat (21X1, Heavy)

10 Russian KB Swings (Heavy)

1:00 Glute Bridge Hold

*Same weight across all 3 sets.

(Score is Back Squat Weight)

Workout

Metcon (Time)

FOR TIME

45 Back Squats (185/135)|(135/95)*

*Option to come from the rack.

**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.

(Score is Time)

KG BB: (85/60)|(60/42.5)

KG KB: (24/16)|(16/12)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

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. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)