Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
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 as a lead in to your METCON or after all your work for the day. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Bike
10 Groiners + Twist
10 PVC Pass Through
10 PVC Back Squat*
*Perform 8 PVC OHS in the 2nd Round
Strength
Overhead Squat (Moderate 5-Rep )
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Overhead Squat
*Bar Comes from the Ground or Rack.
(Score is Weight)
-No Additional Rest b/t Parts-
Thruster (Moderate 5-Rep )
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Thruster
*Bar Comes from the Ground.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-
(Score is Time)
KG BB: (42.5/30)|(30/20)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 14 MINUTES
MIN 1 – :45 Gymnastics GOAT Practice
MIN 2 – Cardio Choice (EZ, Nasal Breathing Only)
(No Measure)
GOAL: QUALITY | THE OPEN IS COMING. Don’t sleep on your practice. Your choice, same or different skill from last week. Keep it low intensity, intentional, and lower stress. Whatever you do, do not turn this into an high-intensity workout. This is your time to build confidence or refine the skills you practiced last week!
