Wednesday, June 8, 2016

PCF University begins TONIGHT! Its not too late to sign up. We will have Prehab2Perform (starts Wednesday!), “Sunday Mass”, and Muscle Ups (starts June 26th).

PCF University Handstand class is now online! Email us for a member-only discount code 🙂

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Dave Froning strikes again

Prehab

Hold Bottom of Squat 1min
Stretch Hamstrings
Stretch Calves
Hanging Lat activations

Warmup

Row 500m
Across the floor movement prep/mobility (Punter kicks, lunges, banana rolls, frogger hops, inch worms, etc.)
10 Push-ups

Strength

Every minute on the minute for 10 minutes:
3 Power Cleans and 3 Broad Jumps (ten sets, both movements occur within the minute)

Notes: You choose the weight. Broad jumps should be leaving with two feet and landing with two feet. In larger classes have half the athletes start on the jump and the other half on the barbell.

Conditioning

Complete one round on the minute:
Odd Minutes:
5 burpees
10 Double Unders
Even Minutes:
8 Toes to Bar
10 Lateral Jumps over Parallette

Notes: Complete 7 rounds of each alternating minute (14 total minutes of work). If you fall off the minute complete for time.
L1: 20 single unders, V-Ups
L2: Double Under attempts, knee raises
Rx: WOD as written

Cool Down
Stretch Calves
Foam Roll Upper Back
Lay on back hug knees into chest

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