top of page
Search
  • Writer's pictureJohn Fadel
    • Oct 3, 2022
    • 1 min read

Monday Strength


Bench Press

Warm up- build to get to your 70%

6x5 70-80% of 1RM

in-between each set 10 Goblet Squats 50/35#

Rig 15min - running timer



circuit 35:20 timer in strength

4 people per station

No rest between laps, bring water with you.


Upper body:Back and Biceps

Lower body: Quads

3 laps

3 sets lap 1- 1st set get familiar with the movement

2 sets lap 2- find failure points

1set lap 3 burnout- high reps heavier weight

  1. Sissy Squats(feet elevated on plate) 70/45#

  2. Rig BB tricep extensions RPE 8-9

  3. Box leg lifts

  4. KB sumo squat high pulls. (Single or double KB’s)

  5. Ab rollers. Option: walk outs


71 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets