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  • Writer's pictureJohn Fadel
    • Oct 27, 2022
    • 1 min read

Friday mix circuit

Timer 8.3

full body burner

40:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.


Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Rowers (goal 12/10 Cals a set)

  2. LM Squats

  3. Burpee box jumps

  4. renegade rows

  5. DB DL

  6. Rig BB Thrusters

  7. KB pass throughs

  8. Rip 60 tricep extensions

  9. Ladders turf.


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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat

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