Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 14 Alt. DB Snatch (50/35)*
MIN 3 – 2 Rope Climbs**
*Both Heads of DB Must Touch Ground
**Legless Optional
(No Measure)
GOAL: EFFORT | RPE 6-7 — Sustain, sustain, sustain. Do not come out too hot. You will need to keep this workout at a moderate hum for all 24 minutes. I am most interested in how you feel past the round of 18…can you stay efficient with your breathing on the bike, can you stay connected to the DB, can you keep the rope climbs smooth…
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
10 Scap Pull-Ups
5/5 DB Arnold Press
:20 Tuck Hold
Into…
1-2 ROUNDS
100m Run
10 Small Kip Swings
5/5 DB Push Press
10 Tuck-Ups
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 – 3 Push Press + 3 Push Jerk (Light)*
*Keep Light & Focus on Cycling. Build little-by-little each set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
400m Run
Immediately Into…
18-15-12-9
Toes to Bar
Shoulder to Overhead (115/75)|(75/55)
(Score is Time)
KG BB: (52.5/35)|(35/25)
C. STRENGTH / GYMNASTICS
Hang Power Snatch (3-3-3-3-3*)
*Start Moderate & Build to Moderate Heavy. Perfect reps only. This is not a 3RM.
(Score is Weight)
GOAL: QUALITY | RPE 6-7 — Athlete option to perform as TNG or to pause and reset every rep. In both cases, the bar can not come back down to the ground during the set. Every rep today should be crispy…no starfish!