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"I feel I am a better role model for my kids." Thank you, Ananda Wilson for sharing your courage, your transformation, and your radiance with us. What a beacon of friendship, motherhood, and service to others you are! And very special gratitude to Jay Driscoll and Tabata Songs for creating another piece of human triumph and the PVCF Spirit!

Check out her testimonial video here!

 

 

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

 

1. Warm-up A: 100 double-unders (5min)

2. Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 revese lunges (5/side). Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, do 10 strict push-ups per round, using assistance as required. (10 min)

 

3. “The Combine”

In teams of three:

  • AMRAP 5 Bench press
  • Rest one minute
  • AMRAP 5 10m shuttle runs
  • Rest one minute
  • AMRAP 5 Bench press
  • Rest one minute
  • AMRAP 5 10m Shuttle runs

 

One set of teams starts with the bench presses, the others with the down & backs.

3-2-1 GO! The bench press teams accrue as many bench press reps as they can, switching out as necessary. The teams running do the same, each running a total of 30m before tagging their next teammate in. After one minute of transition time, teams go after next exercise. Rinse and repeat.

 

Score is total number of bench presses and down & backs.

 

LIII: Assault Bike for calories instead of shuttle runs. (yield to injured athletes who need the bikes)

bench press @ average bodyweight of all three members / 70% x average bodyweight of all three members.

LII: 70% x average bodyweight of all three members / 50% x average bodyweight of all three members

LI: 4 x 10 bench press, plus 2 x AMRAP 5 down and back

 

 

4. Mobility:

  • Pec Smash w/ Lax Ball 2:00/side
  • Calf Smash w/foam roller or barbelss 2:00/side

Have fun!