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Wednesday

15
Dec

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!