top of page
Search
  • 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

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