Search

Cardio core

2 sections

4 stations each

3 people Per station

3 sets 2 laps around each station

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

Sec 1

  1. Wall walks-

  2. Sleds push pull

  3. Hollow core DB crosses

  4. Broad jump bear walk with bands

-Between sections BURNOUT!

1:00 of max pushups

Sec2

  1. Battle rope get ups- knee get up while roping

  2. Chin up hang hold

  3. Kb plank pull throughs

  4. Rip 60 plyo pistols- jump between pistol squats alternating- option Alt static pistols


videos

hollow core dB crosses


Broad jump bear walk



36 views0 comments

Recent Posts

See All

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

Cardio/core and a strength movement paired in each section -4 sections -2 laps - water break in between laps -Timer Mix Burnout -Goal- get as many reps/calories as possible with correct form. -Try to

-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at