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 row
10 hanging shrugs
10 plank/scapula push-ups (https://www.youtube.com/watch?v=JKuU4iGiLqw)
10 BB Bench press
-3 min prep-
SOD 1
In 12 min, complete 3-4 rounds in any order:
Lateral leg band walks (50 ft/direction)
10 standing banded knee drives/leg (https://www.youtube.com/watch?v=yO292ml-IVU)
5-7 wt’d box step-ups/leg (box height and wt = ath choice)
-2 min transition-
SOD 2
In 12 min, complete at least 5^ sets of each:
1-3^ Bench press
6-8^ DB/bench SA back rows (https://www.youtube.com/watch?v=xl1YiqQY2vA)
2 min clean-up & return to board
WOD Review: 3 min
-2 min prep-
WOD
21-15-9 of: (7 min cap)
Cal row (50+ 18/12/6) & WB (20/14) (50+ 14/10) (10/9’)
