Saturday, October 17, 2015

Ladies, you are slacking! The men and Movember have more participants committed to the Barbells for Boobs vs Movember fundraiser on October 31st at our Venice location. The workout will be Grace (30 Clean and Jerks @135/95 RX). Ladies, get off the fence and click here to register. Fellas, keep the momentum going–here is your link!

If you want to master the muscle up, coach Chelsea McKinney will be teaching a 5-week PCFU Gymnastics course focused solely on the muscle up! Classes beginning Thursday, October 22 at 8pm and the cost for the class is $75. There are only 12 spots available, so click here to register now!

C’mon ladies of PCF, lets kick some ass!

Prehab

Groiners
Ankle Mobility
1:00 Plank

Warmup

2 rounds:
:30 burpess
:30 glute bridges
10 PVC good mornings

Strength

Introduce GHD situp and hip/back extension and scaling options

2­-3 rounds, not for time:
30 Hip extensions
25 GHD situps
20 Arch Rocks
20 Hollow Rocks
10 Glute Ham raises
-20 minute cap-

Notes: Partner up, one partner works while the other rests. Scale GHD situp to partial ROM or abmat situp. Scale hollow rocks to tuck rocks. Have partner anchor legs and do glute ham raises on a pad. Scale glute ham raises by lowering the reps and pushing off the ground to get enough momentum to complete the movement.

Partner Conditioning

2 minute AMRAP
Partner 1­ Plate overhead walking lunge, max weight moved 50’
Partner 2­ Farmer’s carry, max weight moved 100m
30s rest, then switch
3 minute AMRAP
Partner 1­ Row for max meters
Partner 2­ Accumulate max seconds hanging from bar
30s rest, then switch
2 minute AMRAP
Partner 1­ Plate overhead walking lunge, max weight moved 50’
Partner 2­ Farmer’s carry, max weight moved 100m
30s rest then switch
Notes: Score 3 rounds for reps, for the first and last AMRAP your “reps” are the total weight moved the prescribed distance (ex. 2×70# dumbbells carried 400m is 140×400=56000reps). For the second round your “reps” are total meters & seconds.

Cool Down

Side Lunge Stretch
Foam Roll Legs