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: 7 min
Warm-up together
2 min bike/row
10 PVC pass thru > ATW > good mornings
:30 sec PVC standing lat/shoulder str
3x: push-up > dog > Spiderman > pigeon
On coach’s “go”
5 BB OHP
5 BB push press
5 BB push jerk
-3 min prep-
SOD 1
EMOM for 12 min 1-3^ reps of S2OH
*Beginning BB wt: 65/45 & 50+ 45/35
*Add weight each minute (11 possible wt increases)
*Complete as many sets of strict press, then progress to push press, and finish with push or split jerks. If you can no longer add wt to the BB, hold at the heaviest weight you can until the time is up.
2-minute transition
SOD 2
EMOM for 12 min (6 rounds each)
Odd min: 10 BB Inverted row
Even min: 15 Hollow rocks
-2 min clean up & return to board-
WOD Review: 2 min
-2 min prep-
WOD
For time:
20/15/10/5 UKBS (53/35) (50+ 35/25)
5/10/15/20 Abmat sit-ups
