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Tuesday, January 22nd: Deadlifts and 🔸🔻“Di”🔻🔸

 
Get ready to pick up heavy things!

Get ready to pick up heavy things!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 10
Even: 12/10 Calorie Row (no more than :40s)
Odd:1-2 Wall Walks

2. Deadlift
3-2-2-2-2-1-1-1-1

20 minutes to work up to a heavy single for today, does not need to be maximal

3.  🔸🔻“Di”🔻🔸
2 Rounds for time:
22 Deadlifts 225/153
22 Handstand Push-ups

(7 minute Cut-off)

LIII: as Rx’d
LII: Deadlift@60% 1RM, Pike Press, Down Dog Pike Press or DB Press as appropriate.
LI: 2 Rounds of 15 Deadlifts and 15 DB Press.

Have fun!

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 Monday, January 22nd: Power Cleans and 🍐“Mercy!”🍐

 
 

✨🌈PVCF's Habit Shift Challenge!🌈✨

Get Ready: it's happening January 27th to February 27th!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Power Clean (10 min)

2. Warm-up F: 3 Rounds of 3 Deadlifts, 3 Power Clean, 3 Front Squat, 3 Press, 3 Push Press, 3 Push Jerk

3. Power Clean
15 minutes to work up to a 1RM. 

If you are new to the Power Clean then spend the time working to a comfortable set of 3 and then repeat that weight for 3-5 total sets.

4. 🍐“Mercy!”🍐
For time:
21 Power Clean 135/93
42 GHD Sit-ups
15 Power Clean
155/108
30 GHD Sit-ups
9 Power Clean
185/128
18 GHD Sit-ups

(15 minute cut-off)

LIII: as Rx’d
LII: 75/53, 115/73, 135/93 or scale weight progressively as appropriate. Weighted Sit-ups
LI:3 Rounds for time of:
10 Power or Muscle clean
20 Butterfly Sit-ups

Have fun!

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Sunday, January 21st: 🌈⭐”Sunday Funday”⭐🌈

 
Get ready to love those ascending ladders of reps! ⭐

Get ready to love those ascending ladders of reps! 

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 3 Rounds of: 5 Inchworms, 5/side Cossack Squat, 5/side Spiderman lunges, 5/side Lunge to Perfect Stretch

2. 🌈⭐”Sunday Funday”⭐🌈
In Teams of 2
AMRAP 25
3 Kettlebell Swings 70/53
3 Box Jumps 24/20”
10 Double unders
6 Kettlebell Swings
6 Box Jump
15 Double Unders
9 Kettlebell Swings
9 Box Jumps
20 Double Unders
12 Kettlebell Swings
12 Box Jumps
25 Double unders
15 Kettlebell Swings
15 Kettlebell Swings
30 Double Unders
Etc….

👉One Athlete completes a round at a time. Athlete A does 3-3-10, then Athlete B does 3-3-10, then A does 6-6-15 then B 6-6-15 and so forth.

LIII: as Rx’d
LII: 53/35 KB, Scale Box height or to step ups as appropriate. If you still are developing Double Unders Practice for as many seconds as reps for each round.
LI: Russian Kettlebell Swings and weight as appropriate. Box Jump or Step ups and Practice Double Unders for :30s each round.

Have fun!

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Saturday, January 20th: ✨🐦"Angie"🐦✨

 
🌏⭐️ A transformation of any kind always begins with a spark on the inside.⭐️🌎 Watch PVCF athlete, Amy Jenning's story below!

🌏⭐️ A transformation of any kind always begins with a spark on the inside.⭐️🌎
Watch PVCF athlete, Amy Jenning's story below!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 21-15-9
Calorie Row
Tuck Crunches
Cossack Squats

2. Review: movement standards and warm-up with several reps for each. (10 min)

3. ✨🐦"Angie"🐦✨
For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LIII: as rx'd. For the board, no cutoff.
LII:
AMRAP 6 Pull-ups (If you get to 100 before time is up, move on to...)
AMRAP 5 Push-ups (If you get to 100, move on to...)
AMRAP 4 Sit-ups (If you get to 100, move on to...)
AMRAP 3 Squats (If you get to 100, stop)

⚠️BE SMART ABOUT THIS. Most trainees will not need anything like 100 reps to get the most out of this workout. Try to select a Pull to Object exercise that will allow you to get something like 50-60 reps in the allotted time. If you complete all 400 reps <18:00, record your time. Otherwise put pull-ups/push-ups/sit-ups/squats on the board.

LI: 3 x 10 pull-ups or ring rows, 3 x 10 push-ups, 3 x 10 sit-ups, 3 x 10 squats. Rest 30-60 seconds between sets.

Have fun!

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Friday, January 19th: Power Snatch and 🐎🗺️“The Great Wide Open”🗺️🐎

 
Want to hear a great story about the PVCF Family coming together to help a member - with humor and generosity? Click here!

Want to hear a great story about the PVCF Family coming together to help a member - with humor and generosity? Click here!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up: 4 Rounds with PVC pipe or empty bar of: 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch or Snatch

2. 🏋️‍♀️Power Snatch 🏋️‍♂️

4x2@90-95% of 2RM from last Friday

If you don’t know your 2RM then find a moderately challenging weight for 2 and then repeat for 4 total sets. Not touch and go reps but no more than 10sec between rep 1 and 2.

3. 🐎🗺️“The Great Wide Open”🗺️🐎
AMRAP 3
15 Toes to Bar
9 Power Snatch 95/63
Rest 3 min
AMRAP 3
12 Toes to Bar
6 Power Snatch 135/93
Rest 3 min.
AMRAP 3
9 Toes to Bar
3 Power Snatch 155/108

LIII: as rx’d
LII: 75/53,95/63, 115/73 or scale weight progressively as appropriate. Sub straight leg raise or toes to ceiling as needed.
LI: Each AMRAP
12 Toes to Ceiling
6 Muscle Snatch or Muscle Clean
Keep snatch at light to moderate weight and focus on technique

Have fun!

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Thursday, January 18th: 💪❄️“SnowFit”❄️💪

 
If you didn't get enough of a workout throwing snow, get ready to throw some wallballs!

If you didn't get enough of a workout throwing snow, get ready to throw some wallballs!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Deadlift and the Wallball

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. 💪❄️“SnowFit”❄️💪
EMOM 20
Min. 1: 11 Deadlifts 225/153
Min. 2: 11 Wallball 30/20
Min. 3: 11 Burpees Over the Bar
Min. 4: Rest

👉If you can’t complete the reps within the minute then do as many as possible up to 11 each minute.

LIII: as Rx’d
LII: 155/108 Deadlift or scale weight as needed. Scale Wallball weight and Burpees as appropriate
LI: EMOM 20
Min. 1: 6 Deadlifts
Min. 2: 6 Wallball
Min. 3: 6 Burpees
Min. 4: Rest

Have fun!

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Wednesday, January 17th: 🤸‍♀️↪️“Upside Down and Inside Out”↩️🤸‍♀️

 
When the workout makes you glow 😉 Here's PVCF athlete, Tony Canata showing us how it's done!

When the workout makes you glow 😉
Here's PVCF athlete, Tony Canata showing us how it's done!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double Unders (5 min)

2. EMOM 10: 
Even:1-2 wall walks, 
Odd: 10 L-sit knee extensions

3. 🤸‍♀️↪️“Upside Down and Inside Out”↩️🤸‍♀️
For time:
30 Double unders
21 GHD Sit-ups
12 Handstand Push-ups
30 Double unders
18 GHD Sit-ups
10 Handstand Push-ups
30 Double unders
15 GHD Sit-ups
8 Handstand Push-ups
30 Double unders
12 GHD Sit-ups
6 Handstand Push-ups
30 Double unders
9 GHD Sit-ups
4 Handstand Push-ups
30 Double unders
6 GHD Sit-ups
2 Handstand Push-ups


LIII: as Rx’d
LII: Sub Weighted Sit-ups and Pike Press on Box, Down Dog Press or DB Press as appropriate. Practice Double Unders for 1:00 each round if still developing.
LI: 4 rounds for time:
1:00 Double Under Practice
12 Butterfly Sit-ups
10 DB Press

Have fun!

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Tuesday, January 16th: 🤸‍♀️🌈🌠”The Open is Coming”🌠🌈🤸‍♀️

 
OPEN.jpg
 

FIVE WEEKS - FEB. 22-MARCH 26

The CrossFit Open is such a fun time of year!

At PVCF, we like to celebrate at our own gym through the scaled and Rx'd WODs with the support of your own coaches and friends. 👉We will share more details as we get closer. Plan on great time and mark your calendars to join us every Friday night in Northampton! 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The DB Snatch
The Progression of the Pull-up and Kipping Pull-up

2. Warm-up: 3 Rounds of: 
10 Russian Kettlebell Swings,10 Tuck Crunches or GHDSU, 10 Pull-ups, 10 Goblet Squats

3. 🤸‍♀️🌈🌠”The Open is Coming”🌠🌈🤸‍♀️
5 Rounds each for time:
22 Calorie Row
16 Alternating Dumbbell Snatches 50/35
12 Chest to Bar Pull-ups
Rest 2:00*
*Staggered Starts or wait for availability as needed to share rowers and DBs. Your Score is your fastest round and your slowest round.

LIII: as Rx’d
LII: Choose DB weight as appropriate. Sub Regular pull-ups, banded pull-ups or ring rows as needed.
LI: 5 Rounds of:
12 Calorie Row
10 Alternating DB Snatch
8 Ring Rows

4. Mobility: Foam Roll Party


Have fun!

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Monday, January 15th: 🥓❤️“Elizabeth”❤️🥓

 
“Habit is a cable; we weave a thread each day, and at last we cannot break it.” ―Horace Mann

“Habit is a cable; we weave a thread each day, and at last we cannot break it.” ―Horace Mann

 

✨⭐REGULAR SCHEDULE!⭐✨

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Front Squat
5x2@90-95% of 2RM from last Tuesday. 

👉If missed that day or don’t know your numbers, warm-up to a heavy double that you know you can repeat for 5 total sets.

3. 🥓❤️“Elizabeth”❤️🥓
For time:
21-15-9
Cleans 135/95lbs
Ring dips. 

11 min cut-off.

LIII: as Rx.d
LII:
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to…
AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to…
AMRAP 1:45 cleans. If you get to 15 before time is up, move on to…
AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to…
AMRAP 1:15 cleans. If you get to 9 before time is up, move on to…
AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!
“Elizabeth” calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, use 60% of your heavy clean.
LI: 15-10-5
Power or Muscle Clean
Parallette Dips
Rest as needed.

Have fun!

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Sunday, January 14th: ♨️🛤️”Engine Builder”🛤️♨️

 
When you check the clock after working out forever... and it's only been 30 seconds.

When you check the clock after working out forever... and it's only been 30 seconds.

 


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: As a group review the elements of the Pre-class Dynamic Warm-up (10 min)

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min.)

3. ♨️🛤️”Engine Builder”🛤️♨️
AMRAP 32
In Teams of 3-4
Min. 1: Max Calorie Row
Min. 2: Max Burpees
Min. 3: Max 10m Shuttle Runs
Min. 4: Rest


LIII: as Rx’d
LII: scale burpees to box as appropriate.
LI: Work for :30s of each minute only. Scale total rounds as appropriate.


Have fun!


✨⭐FYI: REGULAR SCHEDULE ON MONDAY⭐✨
 

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Saturday, January 13th: 🎈🐘“Working Against Gravity”🐘🎈

 
Screen Shot 2018-01-12 at 12.04.12 AM.png
 

Check out PVCF athlete, Claudia Rutherford sharing about her four years at CrossFit!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: 3 Rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Warm-up: Deadlifts for workout (10 minutes)

3. 🎈🐘“Working Against Gravity”🐘🎈
In teams of 2-4, Not For Time*:

Deadlift    1-2-3-1-2-3-1-2-3
L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10
Double Unders 60-40-20-60-40-20-60-40-20

👉Sequence is 1 deadlift, :20 L-sit, 60 double unders, 2 deadlifts, :15 L-sit, 40 double unders, etc. 

* This workout is not for time, but you’ll have to hustle to complete the whole thing in less than 30 minutes. Group up into teams to share barbells and Parallettes

LIII: deadlift @ 85% 1RM LII: deadlifts @ 75-80%, Practice Double Unders for 1:00/:45/:30 respectively.
LI: Find an appropriate weight for 3 Deadlifts and then complete 2 ‘waves’ of the work out. Practice Double Unders and Tuck L-sit.


Have fun!
 

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Friday, January 12th: Overhead Squats and 🌍🌏”16.3”🌏🌍

 
PVCF athlete, Eileen Messer has trained with us for five years! You could set a clock by her consistency at the 8.00 a.m. class ;) Now, that's some motivation!

PVCF athlete, Eileen Messer has trained with us for five years! You could set a clock by her consistency at the 8.00 a.m. class ;) Now, that's some motivation!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Snatch Warm-up: 3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch

2. Power Snatch
3-3-3-2-2-2

15 minutes to work up to a heavy double

3. 🏋️‍♂️Overhead Squat:🏋️‍♀️

5-5-5-3-3-3

15 minutes to work up to a heavy triple. From rack.

4. 🌍🌏”16.3”🌏🌍
AMRAP 7
10 Power Snatch 75/53
3 Bar Muscle Ups

LIII:as Rx’d
LII: 55/35 Power Snatch
Chest to Bar Pull-ups or 2:1 Pull-ups,Banded Pull-ups or Ring Rows
LI: AMRAP 7
6 Muscle Snatch
6 Ring Rows

Have fun!

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Thursday, January 11th: 🗾🛶"Coins for Charon"🛶🗾

 
We did it! 55 reps of every movement! 

We did it! 55 reps of every movement! 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
 
2. Technique review: the bench press (5 minutes)

3. 🗾🛶"Coins for Charon"🛶🗾
7 rounds of:
AMRAP 2
Row 250m
Max rep bench press
 
Teams of two, 1:00 Transition between athletes. 7 rounds each athlete. One athlete works, the other rests and spots. 

LIII: bench press @ body weight/ 75% body weight
LII: bench press @ 75%/50% body weight. 
LI: 4 Rounds of Row 200m, 6 Bench Press. Rest while Spotting.


Have fun!

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Wednesday, January 10th: 🤜👟”Chuck Taylor”👟🤛

 
50 Burpees? No problem! Wait, did you just say 55?😮

50 Burpees? No problem!
Wait, did you just say 55?😮

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. 🤜👟”Chuck Taylor”👟🤛
AMRAP 20
55 Double Unders
55 Burpees
55 Toes to Bar
55 Walking Lunges
55 Box Jumps 24/20”

LIII: as Rx’d
LII: Practice Double Unders for 1:00, Toes to Ceiling or Straight leg raise as appropriate. Scale Box Jump height or to step ups as needed.
LI: AMRAP 20
1:00 Double Under Practice
20 Burpees
20 Toes to Ceiling
20 Walking Lunges
20 Box Jumps
Rest 1:00


Have fun!
 

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Tuesday, January 9th: Front Squats and 👩‍🎤“Jackie”👩‍🎤

 
How do you find sunshine even after the sun has set? At Pioneer Valley CrossFit, of course!

How do you find sunshine even after the sun has set? At Pioneer Valley CrossFit, of course!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Front Squat
3-3-3-2-2-2
Six sets to work up to the heaviest double you can handle today. (20 min)

3. 👩‍🎤“Jackie”👩‍🎤
For time:
Row 1000m
50 Thrusters (45/33lbs)
30 Pull-ups

LIII: as written
LII: DB or BB thrusters as appropriate, time delimited as follows: AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done! 
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups (10 min)

Have fun!

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Monday, January 8th: Push Press and 💪🙃“Dizzy DT”💪🙃

 
Jump into the week, and fingers crossed for warmer weather!

Jump into the week, and fingers crossed for warmer weather!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 4 Rounds of Warm-up F: 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Press, 3 Push Press, 3 Push Jerk (10 min)

2. Push Press
5x3@85-90% of 3RM, Rest 2:00 between sets.

Use numbers from 12/29 or 3RM. If you missed that day or don’t know your 3RM then warm up to a heavy triple that you can repeat for 5 total sets. (20 min)

3. 💪🙃“Dizzy DT”💪🙃
5 Rounds for time:
12 Handstand Push-ups
9 Deadlifts 185/128
6 Hang Power Cleans 185/128
(15 minute Cut-off)

LIII: as Rx’d
LII: 155/108 or scale weight as appropriate. Down Dog Pike Press, Pike Press off Box or DB Press as Appropriate.
LI: 5 Rounds of
9 DB Press
6 Deadlifts
3 Hang Muscle Clean

Have fun!

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Sunday, January 7th: 🎑👻“The Ghost”👻🎑

 
That feeling when Burpees over the Barbell gets real!

That feeling when Burpees over the Barbell gets real!

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Warm-up with:
21-15-9
Calorie Row
Tuck Crunches
Push-ups
Russian Kettlebell swings

2. 🎑👻“The Ghost”👻🎑
In Team of 2-4

6 rounds of:
1 minute of max calorie row
1 minute of max burpees
1 minute of max double-unders
1 minute rest

👉Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps. Athletes start at different stations and rotate on the minute. 

LIII: as Rx’d
LII: Practice Double unders, burpees to box as appropriate
LI: Work for :30 each minute, rest :30. 3-5 Rounds as appropriate.


Have fun!

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Saturday, January 6th: 🏆🎓“Team Open Test”🎓🏆

 
Redefine what it means to hang out with friends!

Redefine what it means to hang out with friends!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
 
(10 minutes. *New Athletes walk through all the movements of the workout with Coach)


2. 🏆🎓“Team Open Test”🎓🏆
In teams of two:
AMRAP 40
100 Wallball 20/14
100 Double Unders
80 Box Jump 24/20”
80 Toes to Bar
60 Chest to Bar Pull-ups
60 Burpees over Bar
40 Cleans 145/98
40 Push Jerk 145/98
20 Snatch 145/98
20 Ring Muscle Up

👉Divide Reps evenly, One Athletes works at a time. Both athletes must complete their reps for the exercise before moving on to the next exercise.

LIII: as Rx’d
LII: Scale Wallball, box height as appropriate. Practice DUs for 1:00 per athlete. Sub Toes to Ceiling or straight leg raise, regular pull-ups/banded pull-ups or ring rows. Scale barbell to 95/63 or as appropriate for both teammates. Sub 2:1 Dips for RMU.
LI: Athlete is responsible for:
30 Wallball
1:00 DU Practice
20 Box Jump
20 Toes to Ceiling
15 Ring Rows
15 Burpees
10 Muscle Cleans
10 Push Press
5 Muscle Snatch
5 Dips
 

Have fun!

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Friday, January 5th: 🍑🤺“Grayson”🍑🤺

 

For those who asked for the link ;)

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (12 min)

2. 🍑🤺“Grayson”🍑🤺
For time
3 Rounds of:
20 Push-ups
30 Overhead Walking Lunges 45/35
Then immediately into
3 Rounds of:
20 GHD Sit-ups
3 Rope Climbs

25 minute cut-off, for large classes half the athletes start on PU/OHWL and the other half GHDSU/RC

LIII: Legless Rope Climbs, Ring Push-ups
LII: as written. Sub Weighted Sit-ups,Plank Climbs, Box Push-ups and weight for lunges asappropriate.
LI: 3 Rounds of
14 Walking Lunges
14 Push-ups
14 Butterfly Sit-ups
3 Plank Climbs
Rest 1:00

3. Couch Stretch 2:00/side

Have fun!

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Thursday, January 4th: 🐒"Thirteen Monkeys"🐒

 
Even though the days are getting longer (yay!) we still have to get that Vitamin D where we can. Here's PVCF athlete, Gabby Washburn catching the light as she records her workout.

Even though the days are getting longer (yay!) we still have to get that Vitamin D where we can. Here's PVCF athlete, Gabby Washburn catching the light as she records her workout.

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double Unders (5 minutes)

2. 3 Rounds: of 10 Goblet Squats, 10 Russian kettlebell swings, 5 Inchworms, 10 GHD Sit-ups

3. Run Prep/ Review: of Shuttle Run technique

4. 🐒"Thirteen Monkeys"🐒
EMOM 20
Odd: 13 x 10m' shuttle run
Even: 13 kettlebell swings 

LIII: 2 pood/1.5 pood (If you have completed 13 monkeys easily before try 14 or 15 per round) 
LII: 1.5 pood/1 pood
LI: 6 swings, 9 runs, scale weight as appropriate


👉If the class is large, half of the athletes will start with shuttle runs, the rest with kettlebell swings. If you haven't quite finished the work when the minute is up, switch anyway.

5. EMOM 10:
1 Turkish Get-ups


Have fun!

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