top of page
Search
  • Writer's pictureJohn Fadel

Saturday Mix

3 sections

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 (burnout/high reps muscle endurance)

BB-Rx95/65 DB-Rx35/25


Sec1

BB back rack lunges

DB standing back flys

Moving Plank


Sec2

BB palms out row (bicep row)

DB low squat side steps -dB goblet or front rack

Broad Jump duck walk option: grab bands


Sec3

BB OH squats or Back rack squats

DB push presses

Burpee over barbell





17 views0 comments

Recent Posts

See All

Friday PVF: Full body circuit

Push press Set 1-4 building to 80% Set 5 : Max Repetitions of Push press @ 80% * To Technical Failure Circuit: 3 sets lap 1 2 sets lap 2 30:20 KB Horn Curls sleds wall sit from raises 15/10 DB renegad

Friday PVX: Make it a double

Push Press Set 1-4 building to 80% Set 5 : Max Repetitions of Push press @ 80% * To Technical Failure Make it a double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-u

Thursday PVF/PVX: strength + sculpting

Strength: OH Lunge option back rack Set 1-4 building 4 reps each Set 5-6 80%> 2 reps each AMRAP 20: 40 AbMat Sit-ups 30/24 Calorie Bike Erg 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R)

Comments


bottom of page