top of page
Search
  • John Fadel

Friday Mix

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

-4 sections

-2 laps - water break in between laps

-Timer Mix Burnout

-Goal- get as many reps/calories as possible with correct form.

-Try to beat or maintain score for the 2nd lap.

Work 1:45

Rest .30

Move .45

  1. Red: Pull ups (butterfly, kipping, strict) full extension chin above bar- Ab rollers

2. Blue: Single DB sitting tricep extension 50/35 —- Sled push (each time you get to an end it’s 1 rep rx 4plates/3plates

3. Green: LM Bentover rows 90/45—-Rip 60 Pistol Lunges

4. Yellow: BB Squat Cleans 95/65—-DU/Singles (2 singles equal one DU)

Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.

video

Lunge pistol rip 60


36 views3 comments

Recent Posts

See All

Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

bottom of page