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Saturday, August 19th: "Michael"

 
Welcome Back Students! Learn how to WIN $500 towards your training!

Welcome Back Students! Learn how to WIN $500 towards your training!

 

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

1. Warm-up: 3 Rounds of: 6/side Staggered Stance Goodmorning, 35 Double Unders (1:00 practice), 6 Inchworms

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

3. “Michael”
Three rounds for time of:
Run 800m
50 Sit-ups
50 Hip extensions
25 min. cut-off

LIII: weighted sit-ups @ 25/20lbs
LII: sub PVC or light (33/15lbs) barbell good mornings for hip extensions
LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings

4. Cash-out:
Handstand walking practice or
3 x 40m 1 arm Overhead Carry

Have fun!
 

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Friday, August 18th: Back Squat, Press, and "Heart Burn"

 
Critical in a successful lift: the beginning. Here's Coach Heather bracing and setting up for the first pull of the snatch.

Critical in a successful lift: the beginning. Here's Coach Heather bracing and setting up for the first pull of the snatch.

 

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. Strength Cycle Week 7: Intensity Day

Back Squat 5RM

20 minute to work up to a heavy set of 5 for the day

 Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. ”Heart Burn”
EMOM 8
5 Thrusters 135/93 + Max Double Unders

LIII: as Rx’d
LII: Thrusters @ 95/63, Practice Double unders till :40s mark
LI:3 Thrusters + Double under practice


Have fun!
 

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Thursday, August 17th: Power Snatch and "Angry Helen"

 
“The greatest wealth is health.” ~Virgil

“The greatest wealth is health.” ~Virgil

 

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

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

2. 🏋️‍♂️Power Snatch 3RM🏋️‍♀️
Fifteen minutes to work up to a heavy set of 3 for the day.

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

4. “Angry Helen”
For time:
Run 400m
21 Kettlebell Swings 70/53
21 Pull-ups
Run 400m
21 Kettlebell Swings 70/53
21 Chest to Bar Pull-ups
Run 400m
21 Kettlebell Swings 70/53
12 Bar Muscle Ups

(20 minute cut-off)

LIII:as Rx’d
LII: Sub Ring Rows-> Pull-ups ->Strict Chin-ups for vertical pull or progress up the vertical pull movement hierarchy as far as possible or stay at the exercise that is most appropriate.Scale KB weight as needed.
LI: 3 Rounds of
Run 400m
21 Russian Kettlebell Swings
12 Ring Rows

Have fun!

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Wednesday, August 16th: Deadlift, and 🐉”Three Dragons”🐉

 
PVCF Intern, Roz Lytle-Rich lights up every class with her presence!

PVCF Intern, Roz Lytle-Rich lights up every class with her presence!

 

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. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. 🐉”Three Dragons”🐉
AMRAP 3
21/15 Calorie Row
21 Burpees
Max Rep Deadlifts 185/133

Rest 3 minutes

AMRAP 3
18/12 Calorie Row
18 Burpees
Max Rep Deadlifts 225/153

Rest 3 minutes

AMRAP 3
15/10 Calorie Row
15 Burpees
Max Rep Deadlifts 275/193

LIII: as Rx’d
LII:Deadlift weight
155/108,185/133,225/153, or scale Deadlift weight progressively as appropriate.
LI:3 Rounds of:
12 Calorie Row
9 Burpees
6 Deadlifts
Rest till the beginning of next AMRAP with group.


Have fun!

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Tuesday, August 15th: "Counterpunch"

 
Here's PVCF athlete, Adi Wyshogrod giving us some inspiration for this seventh week of our Strength Cycle! Adi has been training with us for over ten months and workouts three to four times a week. Outstanding work!

Here's PVCF athlete, Adi Wyshogrod giving us some inspiration for this seventh week of our Strength Cycle! Adi has been training with us for over ten months and workouts three to four times a week. Outstanding work!

 

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. “Counterpunch”
10 Rounds for time:
5 Box Jump 30/24”
7 Toes to Bar
35 Double Unders            
(20 minute cut-off)            

 

LIII:as Rxd
LII: 24/20” Box, Sub straight leg raise or toes to ceiling as appropriate. Practice Double Unders for :35 seconds per round.
LI: 5 rounds not for time of:
8 Box Jumps    
10 Toes to Ceiling
1:00 Double Under Practice    

3. Cash-out:
3-4  Sets of:
8-1o/side Bent over Dumbbell Row
8-10 Side Lateral Raise
20m 1-Arm Overhead Carry/side
              
                
            
        

Have fun!
 

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Monday, August 14th: Strength Cycle WEEK 7! Squat, Press, and "Grace"

 
Happiest of Birthdays to PVCF athlete, Tommie Peckenpaugh! And congratulations on completing your very first month with Pioneer Valley CrossFit; you're doing great, Tommie!  

Happiest of Birthdays to PVCF athlete, Tommie Peckenpaugh! And congratulations on completing your very first month with Pioneer Valley CrossFit; you're doing great, Tommie!
 

 

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

1. 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)

2. Strength Cycle Week 7: Volume Day

Back Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Grace”
30 Clean & jerks (135/95lbs)
LIII:as Rx’d
LII: "Training Grace" AMRAP in 4 minutes of clean and jerks. If you get to 30, record time. Use 60-70% of your 1RM
LI: AMRAP 4 Muscle Clean and Push Press up to 20 reps.

Have fun!
 

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Sunday, August 13th: "Russ B"

 
We will miss our Russ B so very deeply, and our lives are brighter for knowing your sweet soul.

We will miss our Russ B so very deeply, and our lives are brighter for knowing your sweet soul.

 

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

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

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 Kettlebell Swings. Accrue one minute of L-sit in three 20 second efforts. (10 min)

3. Warm-up Weights for workout or Technique Review: The Bench Press (10 min)

4. “Russ B”
Five Rounds for time:
15 Bench Press 155/103
1 L-sit Rope Climb
15 Russian Kettlebell Swings 88/70
200m Run

Work in groups of three as needed to share bench press stations, kettlebells and ropes, start at different exercises as needed. (25 min cut-off)

LIII: as Rx’d
LII: Legless, Regular Rope climbs or plank climbs, choose a bench press weight that you know you can do for at least 10 reps unbroken without a spotter. Scale KB weight as needed
LI: 4-5 Rounds of
7 Bench Press
10 Ring Rows
7 Russian Kettlebell Swings
Run 200m



Have fun!
 

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Saturday, August 12th: 🔥”Dracarys”🔥

 
 
 

Congratulations on completing Week Six of our Strength Cycle, Pioneer Valley CrossFit!
Here's one of many triumphant moments from this week: David Scott getting over 200# for 5 reps!
 

 

 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. 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.🔥”Dracarys”🔥
2 Rounds of
AMRAP 3
Row 400m
Max GHD-Sit-ups
Rest 3 Minutes
AMRAP 3
Row 400m
Max Toes to Bar
Rest 3 minutes

LIII: as Rx’d
LII:Sub Weighted Sit-ups for GHDSU as needed. Sub Toes to Ceiling or Straight Leg Raise for Toes to Bar.
LI: 4 Rounds of
Row for 1:30
10-12 Butterfly Sit-ups
Rest till the beginning of the next round.

⭐Cash Out:⭐

3-4 Sets Not for time of
30m Down Sled Push/30m Back Sled Pull
6-8 Supinated Bent over Barbell Row

Have fun!

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Friday, August 11th: Squat, Press, and "Atlas"

 
Classes with Coach Heather are a blast! Here she is teaching rope climbs:) So fun!

Classes with Coach Heather are a blast! Here she is teaching rope climbs:) So fun!

 

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. Strength Cycle Week 6: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. 🌍”Atlas”🌍
For time:
21-15-9
x2 Wallballs(42-30-18)
Handstand Push-ups

(9 minute Cut-off)

LIII:as Rx’d
LII: Scale Wallball weight as needed. Sub Pike Handstand Push-ups, Down Dog HSPU or DB Press as needed
LI: 4 rounds of
10 Wallballs
10 DB Press

🏋️‍♂️Open Gym Cash-out:🏋️‍♀️
(to be done if you have extra time for Open gym)

Tabata Double Unders
8 intervals of 20s work or practice/10s of rest
or
LIII:Flight Simulator
Unbroken Double-Unders for time.
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5*

*you must stop between sets. If you miss, you must restart that set over and complete it unbroken before moving on.

Have fun!
 

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Thursday, August 10th: "The High Road"

 
Keep that barbell close! Here's Coach Caroline giving some resistance feedback. We strive for virtuosity, to perform the common uncommonly well!  The founder of CrossFit, Coach Glassman wrote: "Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques."

Keep that barbell close! Here's Coach Caroline giving some resistance feedback. We strive for virtuosity, to perform the common uncommonly well!

 The founder of CrossFit, Coach Glassman wrote:

"Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques."

 

NB: The Tuesday and Thursday 5.45 a.m. HIIT classes are cancelled until the Fall. Everyone's got their summertime sleep-in on 😉

 

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

1. EMOM 10:
Even: 35 Double Unders or :30s Practice
Odd: 1-2 Turkish Get-ups

2. Technique Review: The Rope Climb (7 minutes)

3. 🏃‍♀️Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 minutes)


4. ”The High Road”
5 rounds for time of:
400m Run
12 Box Jumps 24/20”
3 Rope Climbs
(25 minute cut-off)

LIII: Run with 20/14# medball, legless rope climbs
LII: regular rope climbs or plank climbs as needed, scale box height as appropriate.
LI: 3 Rounds of
Run 400m
10 Box Jumps or step ups
2 Plank Climbs

5. Mobilize with time left over:
Calf Smash
Lat Smash


Have fun!
 

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Wednesday, August 9th: Deadlift and "Barb in a Boat"

 
Being healthy feels TREMENDOUS! And working out together is the highlight of our day!

Being healthy feels TREMENDOUS!
And working out together is the highlight of our day!

 

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. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. “Barb in a Boat”
3 Rounds of:

AMRAP 5
20 Pull-ups
30 Push-ups
40 Sit-ups
500m Row

Rest 3 minute

LIII:as Rx’d
LII: 3 Rnds of:
AMRAP in 30 seconds of pull-ups. If you complete 20, move on to…
AMRAP in 60 seconds of push-ups. If you complete 30, move on to…
AMRAP in 90 seconds of sit-ups. If you complete 40, move on to…
AMMAP in 120 seconds of Rowing. If you complete 500, stop.
Rest 3 minutes
LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 250m Row.


Have fun!

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Tuesday, August 8th: Power Cleans, and "Twin Peaks"

 
Make sure to shower Coach Ayn and Kate with love this week! They just celebrated their One-YEAR anniversary!!

Make sure to shower Coach Ayn and Kate with love this week! They just celebrated their One-YEAR anniversary!!

 

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

1. Clean Warm-up: 3 Rounds with empty bar of 3 Clean Deadlift, 3 Clean Pull, 3 Clean High Pull, 3 Muscle Clean, 3 Power Clean (10 min)

2. Power Clean
5-5-3-3-3-1-1-1

15 minutes to work up to a heavy single for the day.

3. “Twin Peaks”
2 Rounds for time of:
22 Toes to Bar
22 Power Cleans 135/93

Immediately into
🏃‍♀️
2 Rounds for time of:
800m Run
22 Kettlebell Swings 88/70

LIII:as Rx’d
LII:115/73 Power Cleans,70/53 KBS or scale weight appropriately.Sub Toes to Bar to straight leg raise and toes to Ceiling as needed. 
LI: 2 rounds for time of:
12 Toes to Ceiling
12 Muscle Cleans
Rest 3 minutes
2 rounds for time of:
400m Run
15 Russian Kettlebell swings


Have fun!

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Monday, August 6th: Squat, Press, and "Triple Burner"

 
Sending Birthday wishes to Amy Halliday in London!

Sending Birthday wishes to Amy Halliday in London!

 

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

1. 3 Rounds of: 5/side Cossack Squats, 5/side Single Leg RDL, 5/side Bottoms-Up Kettlebell Press, 10 Kip Swings (10 min)

2. Strength Cycle Week 6: Volume Day

Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Triple Burner”
AMRAP 8
40 Double-unders
4 Thrusters 155/108
8 Burpees over the bar

🏋️‍♀️Open Gym Cash-out🏋️‍♂️:

(to be done if you have extra time for Open gym)


3-4 Rounds of:
30m Down and Back Reverse Sled Drag
30m/side 1-Arm Farmers Carry. Heavy

Have fun!

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Sunday, August 6th: "The Champs"

 
Happiest of Birthdays to a most generous and talented PVCF athlete! Jay Driscoll, you make the world more vibrant, caring and fun! Have a great day!

Happiest of Birthdays to a most generous and talented PVCF athlete! Jay Driscoll, you make the world more vibrant, caring and fun! Have a great day!

 

1. As a group, review the Elements of the Pre-Class Dynamic Warm-up (12 minutes)

2. Set up stations and walk through 5 reps at each

3. “The Champs”
EMOM 25
In Teams of 5
1. 30 sec. Max Calorie Row
2. 30 sec. Max Burpee Box Jump Overs 24/20”
3. 30 sec. Max Slamball
4. 30 sec. Ring Plank
5. Rest 

LIII:As Rx’d
LII: Scale Box as needed. Elbow Plank.
LI:EMOM 20
1. 30 sec. Row
2. 30 sec. Burpees
3. 30 sec. Slamball
4. :15 Elbow Plank
5. Rest 

Have fun!
 

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Saturday, August 5th: "James Osterberg"

 
And Coach Damian is off to California to marry Haley on August 11th! Want to send them a message? Click here!

And Coach Damian is off to California to marry Haley on August 11th! Want to send them a message? Click here!

 

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

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

2. Technique Review: The Rope Climb

3. Warm-up: weights for the Push-Jerk

4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

5. "James Osterberg"
In teams of three, AMRAP in 20 minutes of
🏃‍♀️Run 200m
X Push Jerks 1
X Rope climbs

Athletes B (push jerks) and Athlete C (rope climbs) work for max reps while Athlete A is out running. When A returns, B informs them of the current PJ rep count, and then moves to the rope, where C gives the current count of climbs before heading out to run. Your goal as a team is to accrue the highest number of push jerk reps and the highest number of rope climbs within 20 minutes. 

LIII:135/93
LII: 115/73 or scale weight as appropriate. Sub Plank Climbs as needed.
LI:Four rounds of run 400m, 10 press or push press, and rope climbs scaled as appropriate. 

Have fun!

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Friday, August 4th: Squat, Press, and "Karen"

 
aynweb.jpg
 


Do you know how our Masters Program began? Here's a bit from Dr. Mike:
 

"Frustrated with patients he could not help in the ER - desk-bound, addicted to convenience food and sugar, over fat, anxious, in chronic pain, with illnesses which medicine alone could not heal, Dr. Michael Simmons enlisted the help of Coach Ayn Toppin and together they developed the Masters Fitness Program.  Dedicated to helping those who live with injury, life style related illness and the effects of aging the Masters Fitness Program offers these people the tools and support they need to thrive. We create personalized plans, culture a partnership of accountability and provide a peer-centered workout environment. Come see why Masters Fitness Program has become a tremendous success!"

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. Strength Cycle Week 5: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. “Karen”
150 Wallballs for time (20/14lbs)

LIII: as rx’d
 LII: AMRAP 7 wall-balls. Pay careful attention to your squat technique. 
LI: 4 x 10 wallballs not for time, rest as necessary between sets.

4. Mobility:
2:00/side couch stretch 2:00/side barbell quad smash 

🏋️‍♂️Open Gym Cash-out:🏋️‍♀️

(to be done if you have extra time for Open gym)
EMOM 10
Even: Max L-sit Hold
Odd: 1-2 Wall-Walks or 30’ Handstand  Walk


Have fun!
 

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Thursday, August 3rd: "Chips and Dip"

 
August is off to a sensational start with THREE Birthdays! Here's PVCF athlete, Susan Frenier Brighenti (one of our three celebrants!)

August is off to a sensational start with THREE Birthdays! Here's PVCF athlete, Susan Frenier Brighenti (one of our three celebrants!)

 

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. 👉“Chips and Dip”👈
AMRAP 25
800m run
70 Double-Unders
60 Box Jumps 24/20”
50 Toes to Bar
40 Burpees
30 Muscle Ups

(Staggered starts as needed)

LIII: as Rx’d
LII: Sub 30 Dips/30 Chin-ups for Muscle Ups. Scale Toes to Bar and Box height as appropriate. If you are still developing double-unders Practice for 1:30. 
LI: 30 Calorie Row
2:00 Double Under Practice
25 Toes to Ceiling
20 Box Jumps
15 Ring Rows
15 Dips

Have fun!

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Wednesday, August 2nd: Deadlift and "D.T."

 
Coach Perrin took this great shot of PVCF athlete, Steph Erickson going full-out and in-focus during today's WOD 👍

Coach Perrin took this great shot of PVCF athlete, Steph Erickson going full-out and in-focus during today's WOD 👍

 

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

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

2. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. ⭐“DT”⭐
Five rounds for time of: 

12 Deadlifts
9 Hang power cleans
6 Push jerks
 
(12 minute cut-off)
LIII: 155/108lbs
LII: scale weight appropriately. 
LI: 5 rounds not for time of 6 deadlifts, 6 muscle cleans, 6 push press

Have fun!
 

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Tuesday, August 1st: "Jacked Up"

 
Sometimes, that quiet moment in the midst of the workout is the most powerful part of the day.

Sometimes, that quiet moment in the midst of the workout is the most powerful part of the day.

 

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

1. Warm-up A: 100 double-unders

2. 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 

3. “Jacked Up”
For time:
2000m Row
80 Kettlebell Swings 53/35
60 Chest to Bar Pull-ups 

LIII: as Rx’d
LII: AMRAP 9:
Max Meter Row (up to 2K)
AMRAP 6:
Kettelbell Swings
AMRAP 4
Pull-ups or Ring Rows
LI: Row 1200m
50 Russian Kettlebell Swings
30 Ring Rows

4. Mobility:
2:00/side Couch Stretch
2:00/side Banded Overhead Distraction
2:00/side Pec Smash


Have fun!
 

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Monday, July 31st: Strength Cycle Week 5! Squat, Press, and Run 1 mile

 

How does a PVCF member attend HIIT Classes?
Just show up! It's a half hour...so it can't be that bad ;)

 

HIIT Class at 12.15 in Noho (half hour!)
⭐All Members are FREE for August!⭐


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

1. 3 Rounds of: 5/side Cossack Squats, 5/side Single Leg RDL, 5/side Bottoms-Up Kettlebell Press, 10 Kip Swings (10 min)

2. Strength Cycle Week 5: Volume Day

Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. Run Prep:
Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. Run 1 mile for time


🏋️‍♀️Open Gym Cash-out:🏋️‍♂️

(to be done if you have extra time for Open gym)


4 Rounds of:
30m Down/Back Prowler Push
:15-:30 Ring Row Hold (at the top of the movement, adjust angle as needed, chest to rings)


Have fun!

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