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 cycles of
2x push-up > down dog > Spidermans
3 BB OHP
3 BB front squats
3 BB hang cleans
3 BB thrusters
-3 min prep-
SOD 1
Every 90 seconds for 8 Rounds (12.5 min)
Muscle ups, Ring dips, AND/OR Strict pull-ups (Reps = ath choice) (Mod: progression skills or bands)
*Bar Muscle-up progressions: https://www.youtube.com/watch?v=xgQtX16j8NQ
-2 min transition-
SOD 2
In 12 min, build to a challenging complex:
1 Deadlift > 1 Hang clean (S or P) > 1 Thruster > 1 S2OH
2 min BB Break down & return to board
WOD Review: 3 min
-2 min prep-
WOD
4 min AMRAP
1 Plank row/arm (50/35) (50+ 35/25)
1 DB Devil’s press/arm
1 DB forward lunge/leg
2/2/2, 3/3/3 … keep adding 1 rep/side*
