top of page
Search
  • Writer's pictureJohn Fadel

Friday Mix

2 sections AMRAP and a METCON for time.


Amrap - #95/65 +115/75

16 min


Barbell complex

6 Bent over rows

6 cleans

4 front squats

4 jerks

25/50 Jump rope

——

8-rounds for time #50/35 single DB

20 min time cap*


10 alt DB snatch

10 Goblet squats

10 bicep curls -done with single DB- hold each side of DB

10 low squat swings

10 push ups

after 8 rounds

cashout - run curb and back


43 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