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
60 sec jog
10 leg swings/leg/direction
5 steps to Spiderman/leg
elevated pigeon str
20 sec rig assisted grinding air squat
Band and barbell assisted front rack stretch (https://www.youtube.com/watch?v=W_llg8YcgFk)
BB front rack str
On coach’s call
Front squats (at least 1 per athlete)
-3 min prep-
SOD 1
E2MOM for 10 min (5 Rounds)
3-5 Front squats
After the 5th round, quickly strip the bar to a warm-up weight and hit a high rep/burn out set.
* https://www.youtube.com/watch?v=-BZCziYX8TI
3 min clean up
SOD 2
With a 10-minute running clock
3-4 sets of a 200m Farmers Carry (1 KB or DB in each hand) (https://www.youtube.com/watch?v=p5MNNosenJc)
WOD Review: 2 min
-2 min prep-
WOD
5 Rounds for time:
10 Ukrainian KBS (53/35) (50+ 35/26)
6 Box jump overs (24/20) (50+ 20/16)
