Search

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

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

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

-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at