Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 30 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 12/10 Cal Bike
MIN 3 – 15 GHDSU
(No Measure)
GOAL: EFFORT | RPE 6-7 — Long steady state conditioning with volume GHDs. If you have not been doing the GHDs recently, reduce the volume down per minute to a more appropriate number. Goal of the monostructural should be to complete the work in :45 at a moderate pace.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS
Strength
Overhead Squat (4×3*)
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.
Week 3 of 8
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon (Time)
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)
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)
