Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

3 SETS FOR QUALITY

30 Unbroken Wall Balls

15 Box Over Jumps (24/20)*

7 Unbroken Ring Muscle-Ups

*Two-foot take off and landing, pivot across top of the box, immediately jump back up. No resting at any point in the set.

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: QUALITY | Skill volume work. This workout builds to the 7 unbroken MU…it’s supposed to. I want to see how long it takes you to get up on the rings for an unbroken set of MU. No unnecessary rest b/t sets…rest as you need to perform the MU unbroken BUT keep in mind, this workout is ‘won’ by the athlete who can hop up right away. Today could be a day to ‘gamble’ and see what you’ve got.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:45 Bike*

:30 Hollow Hold (Alt. each round with Quad Hold)

10 Scap Pull-Ups

10 Ring Rows

10 Up-Downs**

*Athletes increase the pace each round

**Option to switch to Burpees at 4:00 mark

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Rope Climb Practice Option*

MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…

Rope Pull-Ups

Rope Hanging Knee Raise

Clamp to Stand

Rope Climb

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS EACH ON A 4:00 RUNNING CLOCK…

30/24 Cal Bike

2 Rope Climbs or 10 Strict Pull-Ups

Burpees (Athlete Choice on Number)*

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

(Score is Slowest Set)

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)