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
200m jog
10 PVC pass thru
30 sec standing PVC lat/ shoulder stretch
3x pushup > down dog
10 BB bench press
10 BB front squats
3 min prep
SOD
With 32 minutes counting down on the clock:
You have 15 minutes to complete:
10, 8, 6, 4, 2 of Bench press (ascending wt)
-2 min transition-
You have another 15 minutes to complete:
10, 8, 6, 4, 2 of Front squats (ascending wt)
WOD
*For those who finish early, consider adding this mini WOD*
EMOM for remaining time:
10 hollow rocks & 5 push-ups
*From 32 min: BB clean-up and the Coach’s led stretch
