top of page
Search
  • Writer's pictureJohn Fadel

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.


58 views0 comments

Recent Posts

See All

Tuesday PVX/PVF: Laura

General flow | partner style warm-up :30 row / :30 spidermans each :30 row / :30 reverse lunge w/ reach :30 row / :30 downward dog Power clean warm up: 3 Cued reps ¼ squat / finish position Focus on s

Monday PVF/PVX: Fran

Set 1: 3 Front Squats @ 70% Set 2: 3 Front Squats @ 75% Set 3: 3 Front Squats @ 80% Set 4: 3 Front Squats @ 80% Set 5: 3 Front Squats @ 80% 3 Second Bottom Pause On All Reps Rest 2 Minutes Between Se

Saturday WOD: Highball

General Warm Up (6 Minutes) (3-9) General Flow :30 each Get out medballs Bike Air squat to ball Bike MB front Squat MB squat Clean Bike MB push Press MB push Press and Toss Bike MB thruster Set 1: 5

bottom of page