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Tuesday, March 28, 2023

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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 WOD: 6 min

Warm-up together

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC lat & shoulder str

:20 down dog

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups OR 1-2 negatives

:20 BB front rack str / Banded str

5 BB power cleans

5 BB front squats

5 BB jerks

5 BB squat clean & jerk

-6 min prep-

WOD

EMOM for 30 min:

1 Squat clean

1 Front squat

1 Jerk

*Find a weight to hold across all 30 Rounds (you can increase the weight during the first 5 rounds)

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