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Wednesday

7
Apr

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Distance)

7 SETS

3:00 Row @ (5k Pace)

-Rest as Needed b/t Sets-

(Score is Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Cal Bike or 2:00 Run, Bike or Row

-Into-

3 ROUNDS

7/7 Single Arm DB High Pulls

7/7 Single Arm DB Strict Press

25’/25’ Single Arm Overhead DB Walk

-Dumbbells away and barbells come out-

SPECIFIC WARM-UP

1 ROUND

10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top

10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs

1 ROUND

10 Push Press

10 Glute Bridges

1 ROUND

10 BB Push Press w/ (:01) Pause at the top

10 Up Downs

Workout

Metcon (Time)

FOR TIME

100 Push Press (135/95)|(95/65)*

*Every time you break 10 Up-Downs

(Score is Time)

C. STRENGTH / GYMNASTICS

Deadlift (10×2)

10 SETS

2 Deadlifts (Deadstop)

(Score is Load)

Metcon (Weight)

EMOM x 10 MINUTES

2 TNG Power Cleans + 2 Front Squats

(Score is Load)

Hang Power Clean (20×1)

EVERY :30 FOR 20 SETS

1 Heavy Power Clean (80-85% of 1RM)

(Score is Load)