top of page
Search
  • Writer's pictureJohn Fadel

Mix Friday

Circuit

9 stations

-Timer 8.3

40:20

2 sets 2 laps

Circling the room

  1. Broad jump duck walks

  2. Handstands. Options: hold against wall, box donkey kicks, handstand walks.

  3. DB Chest flys

  4. Arnold press

  5. Shoot throughs

  6. Tricep extensions rip

  7. Explosive lunge off Bosu

  8. Banded delt pull aparts

  9. Swiss ball ABC’s


25 views0 comments

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