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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