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 & WOD: 8 min
Warm-up together
2x within 8 min
200m jog or 1 min bike/row
Inchworm walkout > 1 push-up > Spiderman/leg > down dog > walk back
5 air squats
5 BB back squats
5 hanging shrugs
-3 min prep-
SOD 1
In 15 min, build to a challenging set of 5 BB Back squats
-3 min transition (BB clean up & prep)-
SOD 2
EMOM for 10 min (5 Rounds each)
Odd min: 1 Rope climb (legless or w/legs) or 2 Rope pulls
Even min: @:20 of: Handstand walks, Wall walks, Strict HSPU, HS Hold, Deficit push-ups (push/press skill)
-2 min transition-
WOD
Tabata V-ups (Work :20 – Rest :10 x 8 rounds)
*Score: lowest number of reps
