Wednesday Cardio/Core


8 stations circling the room

3 people Per station

3 sets 2 laps

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

  1. Bike

  2. Russian twist with DB 20/15

  3. Box Single leg knee drive (keep leg on box split up each set Left right)

  4. Wall ball overhead high knees (full extension of arms, knees break waist barrier)

  5. Battle rope lunge slam

  6. Hanging L sit rig option hanging tuck (hold position)

  7. Kettle bell swing (American)

  8. Ladder ice skaters

25 views0 comments

Recent Posts

See All

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re

SOH-Push or Jerk Press 6x6 build to a heavy 70% of 1RM in-between each set 25 DU/60 singles -Drop 10% for Max reps. Rig 15min - running timer OTM: 20 min 4 rounds M1 12/10 Pull ups M2 6 DL & 4 hang p