ajoshua November marks FIVE years with our PVCF Family for Joshua! We are so happy!


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

1. Technique review: 8 positions of the dumbbell power snatch

2. Five minutes deliberate practice of the 8 positions of the db power snatch

3. “Menace to Propriety” In teams of two:

  • Tabata Shoot-thrus (no dip)
  • Ammap 4 Row
  • Tabata Dumbbell snatch
  • Ammap 4 Row
  • Tabata Burpee broad jumps
  • Ammap 4 Row

Athlete A starts w/ tabata, Athlete B starts w/ row. A starts row at next 4 minute interval, athlete B switches to Tabata. Score is total meters rowed and total number of tabata reps for both athletes at all three stations, i.e., ST/DBS/BBJ.

To be clear, both athletes do all work, e.g., full Tabata, full run, etc.

LIII: shoot throughs to and from 12″ box, db snatch @ 60/40lbs LII: shoot throughs or “rising/collapsing” planks, db snatch @ 40/25 or one-hand Russian kb swing LI: 3 x 10 shoot thrus or 45 sec planks, row 500m, 3 x 10 Russian kettlebell swings, row 500m, 3 x 10 burpees, row 500m.

Have fun!


PVCF 60s SPY BALL! NOVEMBER 20th! Tickets at the door: $20