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Wednesday

5
Jan

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME

12-9-6-9-12

Box Jump Over (24/20)*

Hang Power Snatch (115/75)

*Both feet must come to the top of the box before jumping down.

(Score is Time)
GOAL: SPRINT | RPE 8-9 — Sprint Metcon for the week. You should be working close to your max the entire time but not with the same ‘go for broke’ mentality as yesterday. If you burn out in the first half, you lose this workout. But at the same time the workout isn’t long enough for you to pace it. These types of tests are all about grit, guts, and knowing your capacity. Try to do this workout ‘against’ another athlete.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (EZ-Mod)

10 Air Squats

5/5 SA DB Arnold Press

5 Inch Worms

2 ROUNDS

:30 Bike (Mod-Hard)

20 Mountain Climbers

5/5 Split Squat*

5 Push-Up to Pike**

*2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges

**2nd Round Perform 5 Pike Push-Ups

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

:30 Handstand Hold

3 Strict HSPU Lowers (:03 Descent)

10 Slow Narrow Stance Air Squats

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Strict Handstand Push-Ups

10 Alt. Pistol Squats

15/12 Cal Bike

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength.