top of page
Search
  • Writer's pictureJohn Fadel

Monday PVF- 5am,7:15am,8:15am,9:15am5:30pm

Back Squats

Building to a heavy single every 2min x 7

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

5

3 Back Squats (Moderate Weight)

3

2

..Keep building in singles until you reach your heavy for the day. 


Metcon: 25min time cap

5 rounds for time:

12-Boxovers

7-Thrusters 115/85#

4- MU or 8 C2B or 10 Pull ups (option 4 DB Devil presses)

12-Butterfly sit-ups





91 views2 comments

Recent Posts

See All

Friday PVF: Full body circuit

Push press Set 1-4 building to 80% Set 5 : Max Repetitions of Push press @ 80% * To Technical Failure Circuit: 3 sets lap 1 2 sets lap 2 30:20 KB Horn Curls sleds wall sit from raises 15/10 DB renegad

Friday PVX: Make it a double

Push Press Set 1-4 building to 80% Set 5 : Max Repetitions of Push press @ 80% * To Technical Failure Make it a double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-u

Thursday PVF/PVX: strength + sculpting

Strength: OH Lunge option back rack Set 1-4 building 4 reps each Set 5-6 80%> 2 reps each AMRAP 20: 40 AbMat Sit-ups 30/24 Calorie Bike Erg 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R)

2 Comments


Kenzie Barlow
Kenzie Barlow
Jul 17, 2023

145#

WOD 10:45 65#

Like

John Fadel
John Fadel
Jul 17, 2023

345#

WOD 115# 10:09

Like
bottom of page