Tuesday, January 5, 2016

PCF University starts next week. SIGN UP NOW! Classes will run from January 11-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!

PCF University is right around the corner!

Prehab

10 PVC good mornings
Hold Bottom of Squat 2min
ankle and wrist mobility

Warmup

150m Row
15 pushups
150m Row
15 Sumo DL with a kb
150m Row
15 Russian kb swings

Review Sumo Deadlift

Strength

15 mins to find a heavy single Sumo Deadlift
–also perform 3 x 3 drop set at 80% of today

Notes: Work up to a heavy single in 12 mins then perform a 3 x 3 set at 80% in the remaining time.

Conditioning

4 Rounds: 2 Min CAP, 2 Min Rest
250m Men/200m Women Row
10 Burpee to Plate
12 KB Swing (RX: 24/16kg) (RX+: 32/20kg)

Notes: Interval training. Each round to be completed as fast as possible. 2 minute CAP for each round with 2 minutes rest. If you finish the round in under 2 mins, you earn extra rest. Burpee to plate is a standard burpee, but jump to a 25# plate instead of overhead clap. Must extend hips on plate.

Your Score is Rounds You Completed in under 2 minutes. If you hit them all, your score is 4.

Cool Down

Runners Lunge
5 inch worms
Seated pike stretch