top of page
Search
  • Writer's pictureJohn Fadel

Friday Mix

Circuit - circling the gym

8 movements 3 people per station

Timer # 10

35:15

30:15

25:20

3 sets 2 laps

  1. Wall balls

  2. DB standing alt Strict Press with static hold at full extension.

  3. Rig back squats 3 second decent

  4. Burpee box jumps

  5. KB front rack lunge and press

  6. Jump squats with rip 60

  7. slider hamstring curls

  8. BB push-up x2 to bentover row x2 115/85

26 views0 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