Phosphogenic
· When going indoors, you must wear face-covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held indoors AND T/TH – outdoors. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together:
Warm-up
100m jog
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
5 grinding air squats
5 air squats
SOD
In 20 minutes, complete
4-5 sets of 5 BB back squats
3-4 sets of 3 Turkish get-ups/side
WOD
For time:
10-15-20-15-10 (total)
BB Hang Clean and Jerk (75/55) (55/35)
Sit-ups
ZOOM SOD
15 min EMOM:
Min 1: 2 Turkish get-ups side 1
Min 2: 2 Turkish get-ups side 2
Min 3: 8-10 Weighted split squats/leg
*If the ZOOM class is combined with a face to face class:
20 min to complete:
5 sets of 3-4 Turkish get-ups/side
5 sets of 8-10 weighted split squats or step-ups/side
ZOOM WOD
For time:
10-18-26-18-10 (total)
DB hang clean and jerk
Sit-ups
