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Wednesday

26
May

Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

3 SETS

3:00 @ 10 MIN Bike test PR

-3:00 EZ Pedal-

2:00 @ Faster than 3:00 effort

-2:00 EZ Pedal-

1:00 @ Faster than 2:00 effort

-Rest 5:00 b/t sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats

5 Broad Jumps

With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65)

Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Deadlift (4-3-2-1-4-3-2-1)

1.Deadlift

4-3-2-1-4-3-2-1

-Rest 3:00 b/t Sets-

(Score is Load)

Metcon (Time)

2. FOR TIME

15 Power Cleans @ 90% of 1RM

-Rest 5:00-

Repeat!

(Score is Time)