top of page
Search
  • Writer's pictureJohn Fadel

Friday Functional training/ Mix

Warm up

1 min machine

10:of

  1. good mornings

  2. Squats

  3. Lunges

  4. Side lunges

  5. Jump squats


Hip thrust

Build to a heavy 5

*Every 2 min x 6


Work Out

5 Rounds

  • 6 L/R single arm hang clean & press 50/35

  • 20 Box Jumps

  • 100m Farmer Carry 50/35

  • 200m Run

  • 15 Ball Over Shoulder

87 views0 comments

Recent Posts

See All

Monday PVF: Circuit

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Monday PVX: Tenderloin

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Saturday WOD

A) 5 min Ski Erg (3 hard pulls at start of each minute) B) 1 Round: 12 Alternating Tempo Cossack Squats 12 Snow Angels 12 Bird Dogs 12 Split Squats (knee over toes as much as possible)Spend 1:00 in th

bottom of page