Here's PVCF Athlete, Annie! She's been training with us for one month and is doing great!


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

1. EMOM 10:  Turkish get-ups x 2. Alternate sides on the minute.

If your TGUs are still developing, 10 minutes of deliberate practice of the 10 positions of the TGU.

2. Bench press 3-3-3-2-2-2, superset w/ Weighted pull-ups 3-3-3-2-2-2. Six sets to work up to the heaviest double you can handle today.

If you don’t have strict pull-ups yet, do this between each set of bench press: -1 Static hold :5-:10s: (Set 1-3= Chin over bar Set 4-6= 90 degrees. add weight if possible) -1 Pull-up negative :5-:10s (add weight if possible) *goal is to eventually complete holds and negatives in :10s. If you do, then add weight to yourself. During your sets if you can no long hold a position for at least 5 seconds or lower slowly in 5 seconds then you are done for the day.

(20 min)

3. “Dinesh” Five rounds for time of:

  • Row 250m
  • 10 Bench press @ 50% 1RM

12 min cut-off.

LIII: as written LII: as written LI: three rounds not for time



Have fun!