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 SODs: 5 min
Warm-up together
30 sec jumping jacks
30 sec jump rope
10 leg swings
2x push-up > child’s pose > down dog > pigeon
10 BB deads
10 BB bench press
1-2 min ball/foam mash as needed
With a 3 min rolling clock, perform 2-3 sets of:
5 bench press (light wt)
5 deadlifts (light wt)
-2 min final prep-
SOD
Every 4 minutes for 6^ Rounds (24 min total): (score: combined Bench & DL weight)
5^ Bench presses
5^ Deadlifts
*Perform the lifts back-to-back using the remaining time to add wt. and rest.
4 min BB clean-up and return to board
WOD Review: 2 min
-2 min prep-
WOD
Tabata Dubs (For total accumulated reps) (4 min total)
Alt: plate hops or battle ropes
