top of page
Search
  • Writer's pictureJohn Fadel

Friday Mix

Timer 9.3

35:15

3 sets :20 to get to your next station

8 movements 2 Laps

Circling the room

-Mixture of upper body lower body cardio and core movements

  1. Side plank reach throughs DB 15/10

  2. Russian twists DB 20/15

  3. Box single leg lifts

  4. DB Hang clean and press 50/35

  5. BB Sumo squats high pull 95/65

  6. Banded tricep OH extensions

  7. Rip 60 jump squats

  8. 4 Alt Snatch’s to sprint


Videos:




22 views0 comments

Recent Posts

See All

Friday PVX: T.U.P. HERO

Workout Front Squat Heavy Set of 20 12min ‍ * Look To Beat Attempt From 7/12/24 ‍ "T.U.P." [HERO] 15-12-9-6-3: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups ‍ Time Cap: 18 Minutes ‍ Ac

Thursday PVF: 50 rep sculpting

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min 50 rep Sculpting -50 reps per movement 4 min per movement *more than 1min left +10reps 1 min rest 1 set each DB bench incline press 50/30 KB/DB box

Thursday PVX: Hold Still

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min Workout "Hold Still" 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Hang Cleans option: Front Rack Reverse Lunges

Comments


bottom of page