Sunday, July 10, 2016

The second half of our new cycle begins! We will be changing up the order for the Strength/Sprint work and adding in some new equipment like axle bars.

Screen Shot 2016-07-10 at 9.31.59 AM

ICYMI: Ron’s first muscle up at PCF University Muscle Up class last week!


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


5 rounds for time of:

400 Meter Run
30 double­unders
15 DB Squat Cleans
25 burpees
30 double­unders
500 Meter Row

Notes: L1: Single Unders, 15/10 DB
L2: 25/20
Rx: 55/40
Rx+: 70/55

Cool Down
Pigeon Stretch x 2 minutes each side
Groiner/Lizard Stretch x 2 minutes each side
10 Jefferson Curls

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