top of page
Search
  • Writer's pictureJohn Fadel

Friday Mix

Circuit

9 stations

-Timer 10

35:15 30:15 25:20

3 sets 2 laps

Circling the room

  1. LM thrusters (90 degree squat then press LM over head) 55/25

  2. Burpee box jumps

  3. DB bent over row 45/25

  4. Wall ball plyo lunge slam 20/14

  5. BB rig SOH (shoulder to Overhead) 95/65

  6. Knee get up squat jump

  7. KB lunges 50/35

  8. Low Plank Oblique Spider-Man’s


video:

LM Thrusters




31 views0 comments

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page