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PVCF athlete, Dan Lumsden posing as Winter Storm, "Fortis." 

WEEKEND SCHEDULE:

Friday:  regular schedule (still please be safe when driving).

Saturday: regular schedule

Sunday (New Year's Day!): no 8.00 a.m. class; otherwise, regular schedule!

 

 

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 (15 min)

2. "Fortis"

EMOM 30

  • Min 1: 12/10 Cal Row
  • Min 2: 10 Box jumps, 24″/20″
  • Min 3: 10 Deadlifts, 185/135
  • Min 4: 10 Tuck Crunches
  • Min 5: Rest

LIII: 30/24” box, GHDSU, Deadlift@225/153 LII: box jumps, deadlifts, hip flexion as appropriate LI: four rounds not for time of 10 reps of all movements, complexity as appropriate

 

4. Optional Cash-out:

  • AMRAP 1:30 Strict HSPU
  • Rest 1:30
  • AMRAP 1:00 Strict HSPU
  • Rest 1:00
  • AMRAP :30 Strict HSPU

LIII: as rxd LII: box pike press, down dog pike press (no kipping today!) LI or if you do not have 10 push-ups unassisted do: 3x10/arm DB press@3010 tempo

 

 

Have fun!