top of page
Search
  • Writer's pictureJohn Fadel

Wednesday Cardio/Accessory/mobility

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. Sleds all push

  2. broad jump bear crawl back-bands

  3. Wall balls

  4. Explosive lunges on balance trainer

  5. Rig inverted rows

  6. Devil Presses

  7. Elevated Glute Bridges on Box or ball use bands if needed.

  8. Rip 60 Push up knee tucks-put the

  9. V-ups


65 views0 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

Comentários


bottom of page