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
400m Run / 2 min bike/row
20 PVC PT
10 PVC ATW > GM
:30 PVC lat & shoulder str
:20 down dog, pigeon, & Spiderman
10 push-ups
5 hanging shrugs w/pause
:10 bottom of ring dip hold (feet still on ground)
3 min prep
SOD
With a 35-minute countdown clock, in any order:
Build to a heavy Overhead strict press
Build to a heavy Pull-up (Who’s going to get their strict first pull-up today?)
Build to a heavy Ring Dip OR Feet elevated bench dip (https://www.youtube.com/watch?v=egQiO0K-BEw)
Complete 2-3 sets of 10-20 GHD sit-ups or 15-20 Plate Sit-ups
Complete 3-4 sets of 15-20 Tubing back flys
Post SOD
5+ min of ball mashing or foam rolling
