Phosphogenic
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min bike
10 PVC pass thru
10 PVC good mornings
2x push-up > down dog > elevated Spiderman
10 BB bench press
10 BB bent-over back rows
-3 min prep-
SOD
In 24 minutes, complete 4-5^ sets of:
5^ Bench press (**Immediately after your last set, strip the BB to a light wt for a max rep-out set)
5^ BB bent-over clean grip Pendlay rows OR 8-10/arm DB bench back rows
4-6 Weighted box step-ups/leg (Ath choose box ht)
10-15/side Tubing torso twists (https://www.youtube.com/watch?v=Vbj54X5pPT4)
*Score: Combine weight (bench + rows + step-ups)
-4 min cleanup & return to board-
WOD Review: 2 min
-2 min prep-
WOD
Air squat Tabata (:20/:10 x 8 rounds) to Butt-ball
Score: lowest # reps for a round
