top of page
Search
  • Writer's pictureJohn Fadel

Wednesday PVX: Space Force

Bench Press 

On the 2:00 x 6 Sets: 

8 Bench Press   

Start First Set at 40% & Build 

"Space Force" 

AMRAP 4: 

21/16 Calorie or 400m run

16 Alternating Single Arm Hang DB Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4: 

18/14 Calorie Row  or 300m run once around the building

14 Alternating Single Arm Hang DB Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4: 

15/12 Calorie  or 200m run

12 Alternating Single Arm Hang DB Snatch

12 Push-ups



After Party

3 Sets 10 Strict tempo dips (3 second hold at lockout):15 Chin over bar hold


61 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