Monday, December 14, 2015

PCF University will run from January 12-February 18. Monday 7pm is the Better Sleep & Stress Reduction with Tessie, Tuesday 730pm is Nutrition with Matt, Wednesday is both Prehab/Mobility with the Sudells 8pm & Handstand Walking with Chelsea 830pm, and Thursday 630pm is Running with Joshy G. Spots fill up quick so EMAIL US NOW to reserve your place in class!

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Chelsea McKinney is your coach of the quarter!


Ankle Mobility
Banded Hip Extension
Super Rack Stretch


Grab a Med Ball!
Complete 3 rounds
:30 Hip bridges with feet on MB
:30 Pushups with hand on MB
:30 MB Clean into a WB
:30 Burpee with hands on MB leave ball on ground for jump


7 x 1: Clean and Jerk Complex @ 65-70%
Clean Pull + 3s Negative to knee + Hang Clean + Front Squat + Jerk

Notes: Every 90 seconds. Complete the complex unbroken. OK to add weight across sets. We will perform a new clean complex over the next few weeks, look to add 5/10lbs a week.


12 Minute AMRAP:
60 Wall Ball (20/14#)
40 Power Cleans (RX 115/75#) (RX+ 135/95)
20 Lateral Burpee Over Bar

Cool Down

Foam Roll Thoracic Spine
Banded Hip Stretch
Mash Quads with Barbell

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