Tuesday, September 8, 2015

We are over the halfway point in the “Everything is Everything” Challenge!  This week we will de-load the weights slightly so we can really push hard through the final 3 weeks.

PCF World Championship Events and Scoring will be released next week!

Troy and Tom are ready!


Bottom of the Squat x 2min
Scapula Pushups, 2×15
Cat Stretch x :30


Row x 2 minutes
Side Plank Leg Raises x 20 each side
Bear Crawl x 100′
Ape Walk x 100′
Ring Rows x 10


5 Rounds:
Pause Back Squats x 5 reps, 2 seconds at bottom
Hold your Chin over the Bar x :10-:30

Notes:  Alternate movements and rest as needed.  This is a deload week for our back squats. Use around 65% and focus on good form and technique. Make sure the hip crease is below the knees, hold for a 2 second count before you stand up!  Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  For the pullup holds, keep palms forward and chin over the bar, feel free to use a band or hold the top of a ring row. If you can hold for :30, work into a harder variation such as adding weight or holding your chest to the bar.


5 Rounds
20 Wall Balls
20 Kettlebell Swings

Notes: The RX+ weight is 70/55 and RX is 55/35, with the Wall Balls 20/14lbs for both.

Cool Down

2 Rounds:
Reverse Snow Angels x 20 reps
Single Leg Hip Bridges x 5 each side
Hip Stretch of Choice x :60


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