top of page
Search
  • Writer's pictureJohn Fadel

Thursday PVX: Butterflies

General Flow :15-20 each

  • Get out KBs

  • Arm circles forward

  • Arm circles backward

  • Arm swings(Up & Over)

  • Arm wraps

  • Trunk twists planted

  • Trunk twists w/ rotation

  • Quad pull

  • Knuckle draggers

  • Alternating spidermans

  • Downward Dog

  • Alternating lunge w/ calf raise


Bench Press

Build up to 75%

Set 1: 5 at 75%

Set 2: 5 at 75%

Set 3: Max at 75%

Set 4: 1 at 85%

• every 2 min


Workout

"Butterflies" 

5 Rounds For Time: 

30/24 Calories or 400 m run

30 Russian Kettlebell Swings or Single DB hang snatches (53/35) 

10-20-30-40-50 Box Jumps (24"/20")

Time Cap: 30:00

53 views0 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)

Comments


bottom of page