top of page
Search
  • Writer's pictureJohn Fadel
    • Mar 16
    • 1 min read

Friday Circuit

Timer 8.3

full body burner

40:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.


Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. KB/DB suitcase carry overhead carry 55/40

  2. Box Jumps

  3. LM kneeling press 80/40

  4. Squat cleans 115/75- 135/85

  5. Handstand push-ups/box/handstand hold against wall for progression.

  6. Rig Back Squats RPE 9

  7. Curb and back sprint 1 per set is goal.

  8. Bench hops

  9. sprinter toe touches


58 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

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

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets

bottom of page