Search

Wednesday Cardio/Core

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

3sections 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 (burno

Cardio/core and a strength movement paired in each section -4 sections -2 laps - water break in between laps -Timer Mix Burnout -Goal- get as many reps/calories as possible with correct form. -Try to

-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at