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Thursday, May 25, 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, SOD and WOD: 7 min

Warm-up together

200m Run 1 min Bike/Row

10 PVC PT, ATW, GM

:20 PVC shoulder/lat str

5 push-ups

:20 down dog, Spiderman & pigeon

5 hanging shrugs w/ pause

:20 squat grind

5 PVC Snatch/Clean high pulls

5 PVC Power snatch/clean

5 BB Power snatch/cleans

1-2 BB complexes

-3 min prep-

SOD

In 25 min, build to a challenging BB Complex

Option 1

Bear Complex: Deadlift > Hang power clean > Front squat > S2OH > Back squat > S2OH

Or/And

Option 2

Snatch Complex: Snatch deadlift > Hang snatch > OHS > Snatch

Going heavier… stick with 1 BB Complex… Staying lighter > complete both complexes.

-4 min cleanup & prep-

WOD

10 Rounds (5 min)

Work 20 / Rest 10 for Total Calories (Bike or Row)

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