top of page
Search
  • Writer's pictureJohn Fadel

Tuesday mix DT’s

Mobility

30s PVC Pass Throughs

30s PVC Around The Worlds (Right)

30s PVC Around The Worlds (Left)

1:00 Frog Stretch

1:00 Boot Strappers


Jerk press: 12 min

technique : 3-5min

Build to a heavy set of 3

Start light and build

Every 1:30 x 8

5-5-4-4-4-3-3-3


"Captain Crunch"

1 round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

AMRAP 4: 20min

3 Rounds of "DT" 95 / 65 lb

Max burpees over BB

Rest 4 Minutes

AMRAP 4:

2 Rounds of "DT" 135 / 95 lb

Max Box Jumps

Rest 4 Minutes

AMRAP 4:

1 Round of "DT" 155 / 105 lb

Max Calorie Machines


*if needed split the room and start at different Max's. But everyone goes in order with 3 DT's, 2 then 1.

Echo Bike conditioning: 4-8min

30 on 30 off 4 sets each

Pair up: one works while one rests.

Multiple heats if needed

Only 4 min per heat

Set a goal/target for each interval: women Rx goal 10, men 12.




82 views3 comments

Recent Posts

See All

Friday PVF: Circuit 5am & option 9:15am

Workout Back Squat Build to Heavy Single Every 2min x 6 sets Circuit: 40:20 2 people per station 2 sets 2 laps 2 Slam balls to sprint 50ft Incline DB bench press 50/25 Bulgarian split squats DB Arnol

Thursday PVF: EMOM STRENGTH CIRCUIT

Hang Power cleans Build to Heavy Set of 5 every 2min x 5 sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 2

3 Comments


John Fadel
John Fadel
Jun 14, 2023

Jerk 3@235

DT3–19 burpees

DT2-29 box Jumps

DT1-47 cals

Like

McKenna Morgan
McKenna Morgan
Jun 14, 2023

Push Jerk for 3 - 125#

Captain crunch

Rd1-65# 21 burpee over bar

Rd2-95# 9 box jumps

Rd3-105# 22 cal row

Thanks 5:15pm for a FUN class!

Like

Reagan Nickl
Reagan Nickl
Jun 13, 2023

DT:3 - 95lbs + 12 burpees

DT:2 - 105lbs + 10 box jumps

DT:1 - 115lbs + 31 calories


+

43 cals Bike

Like
bottom of page