top of page
  • Writer's pictureJohn Fadel

Friday Mix

Mix burnout

-Cardio/core and a strength movement paired in each section

-4 sections

-2 laps - water break in between laps

-Timer Mix Burnout

Work 1:45

Rest .30

Move .45

  1. Moving plank - DB close grip chest press 40/25 (DB together facing each other)

  2. Box jumps- push press 95/65

  3. Rower- Sissy Squats 70/55 (goblet hold, heels elevated on plate, feet close together, 90 degree squat, do not bottom out)

  4. Sled push/pull rx 3/2plates- BB sumo high pull 95/65

Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap. *Posting write movement and reps/Cals

example: Rower 35cals/Sissy 35lb 50reps

51 views5 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page