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 12 Mix Burnout

Work 1:45

Rest .30

Move .45

Blue: Bench shoulder press 40/25- Echo Bike

Yellow: Sumo squat 185/125- Wall sit ups

Orange: Pull ups rx body weight- Burpee box jumps

Purple: DB Split squats 35/20- Wall ball slam run

Record reps/Cals

Try to maintain or beat score on second lap.

Posting scores: total amount of reps

59 views5 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