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  • Writer's pictureJohn Fadel
    • Oct 19, 2022
    • 1 min read

Wednesday cardio

1sections

9 stations each

3 people Per station

3 sets 2 laps around each station


Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out


  1. Sled push/pull

  2. Balance trainer Alt push-ups

  3. banded broad jump duck walk back

  4. Devil presses

  5. single leg box knee drives 24/20

  6. Toes to bar

  7. Battle ropes lunge double rope slam

  8. KB/DB calf raises on plates

  9. KB sumo high pulls- single or double KB


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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat

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