top of page
Search
  • Writer's pictureJohn Fadel

Fri PVF: 5am,7:15,8:15am

Barbell Complex

Every 2min x 6 rnds

Build each round

4 DL

3 hang cleans

2 front squats

1 Jerk -push or split


"Clean Freak"

AMRAP 12:

2 Squat Cleans* 135 / 95 lb

40 Double Unders

8 Toes to Bar

*Add 2 Squat Cleans Every Round


Accessory work:

3 rounds of : 15 min cap

60ft farmer/OH carry 50/35

10Heavy bench press 60/35

10pistol squats






68 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


John Fadel
John Fadel
Aug 11, 2023

205#


WOD

5 +6 135#

Like

Whitney Hunsaker
Whitney Hunsaker
Aug 11, 2023

75# 5rounds

Like
bottom of page