Phoenix Week 2
Monday 3/21/22
A. 1 AND 1/4 Back Squat
Every 2 minutes for 6 sets:
- 8 @60-65% of 10RM
B. Jog-graphy
Every 4 min for 4 sets:
- 400m Run
- 30 Dumbbell Snatches @ 50/35#
*Slowest time is your score
The 1 and 1/4 Squat is going to work on our positional strength and rebound potential at the bottom of the Squat. This strength will help you get out of the bottom when you are doing heavy Squats and Cleans. This is going to get spicy, so pick a weight that you are able to move comfortably!
We are running on Monday this week due to the rain forecasted the rest of the week. Will you be able to sprint after all those Squats? You have 4 minutes to finish the Run and Dumbbell Snatches, but your score will be your slowest round. You should have at least 1 minute of rest before you start the next round, so scale the dumbbell weight and reps appropriately.
Tuesday 3/22/22
A. The Behe-math
25 min EMOM:
- 30s max cal Row
- 30s max cal C2 Bike
- 30s max Sit-ups
- 30s max Push-ups
* 1 min rest
Math is hard, especially when you have WOD brain. Keep track of all your reps for a grand total of all the movements. Sprint the entire 30 seconds as you get a 30 second rest! We also added a bonus 1 minute rest between rounds, you’re welcome.
Wednesday 3/23/22
A. Weighted Pull-ups
Every 90s for 5 sets:
- 3-5 reps @ 50-60% of 3RM
B. Weighted Dip
Every 90s for 5 sets:
- 3-5 reps @ 50-60% of 3RM
C. Let’s Get Physics-cal
2 rounds for time:
- 15 Power Clean and Jerks @ 135/95#
- 30 Pull-ups
We have more weight belts available this week, so you can focus on just your arms for the Pull-ups and Dips. Push yourself to hit full range in both movements with your chin over the bar on the Pull-ups and your shoulder passing the plane of your elbow for the Dips.
Olivia Newton-John may want to hire us to remake her music video after this workout. This workout will be tough on the grip… will you do a few big sets of Clean and Jerks or singles to save your grip for the Pull-ups?
Thursday 3/24/22
Olympic Weightlifting
A. Behind the Neck Snatch Grip Push Press
Every 2 min for 5 sets:
- 1 Behind the Neck Snatch Grip Push Press
- 2 Overhead Squats
@60-70 effort
B. Barbell Hip Thrust on Bench
Every 2 min for 5 sets:
- 6-8 reps @ 70% of 3RM
C. Structural
4 rounds for quality:
- 8-10 Sots Press @ light
- 8-10 Snatch Balance @ light
- 15-20 Banded Lat Pull Downs
- 15-20 Banded Pull-aparts
Oly this week we will be continuing the Behind the Neck Snatch Grip Push Press and Hip Thrusts. Have your hamstrings and glutes recovered from last week?
yoga
No yoga the week of March 20, but don’t forget to come to Yoga on Thursdays at 6:45pm!
Friday 3/25/22
A. Bench Press
Every 2 min for 6 sets:
- 5 reps @60% of 5 RM
*3s pause at chest
B. CornbRead
For time:
- 100 Wallballs
- 80 KB Swings 53/35#
- 60 Box Jumps 24/20”
- 40 Goblet Squats 53/35#
- 20 Strict HSPU
Like the Squats in the beginning of the week, we will be working on positional strength and control at the bottom of the Bench Press. Make sure your spotter is available as you will feel the pump!
Sorry we ran out of puns… Everybody loves a chipper style workout. Move consistently between the movements and try to maintain large sets.
Saturday 3/26/22
Sir Cumference
In a team of 2:
3 rounds for time:
- 400m Run (each person)
- 20 Synchro Burpees
- 20 Synchro Thrusters 95/65#
Sunday 3/27/22
endurance
Check SugarWOD for the Endurance workout Sunday at 9:00am
GYMNASTICS
Check SugarWOD for the Gymnastics workout Sunday at 11:00am