top of page
Search
  • Writer's pictureJohn Fadel

Friday Mix with 23.1

If you’re doing Friday night lights use this as a practice do not go hard on either workouts. Use this as a practice/warmup.

More than 10 have people start on different movements.


AMRAP 14:

60 Calorie Row/Bike

50 Toes To Bar/option scaled: leg lifts

40 Wallballs 20 / 14 Ib (10/9ft.)

30 Cleans 135 / 95 lb

20 Muscle-ups/option scaled: pull-ups


Section2

EMOM 4laps 16min

1 min to complete each rep count


14 DB Lunges 50/35

12 Wall sit bicep curls

10 BB Bentover rows

12 elevated sumo squats 70+/50+(single DB)

85 views1 comment

Recent Posts

See All

Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove

Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight

Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat

bottom of page