top of page
Search
  • Writer's pictureJohn Fadel

Wednesday Cardio/Core

8 stations circling the room

3 people Per station

3 sets 2 laps

Timer 5- under cardio

30:10

30:10

30:20


Burnout

Between laps for 1 min hand release Push-ups


  1. Alt Knee crunch

  2. Hollow core scissor kicks -

  3. handstand push ups - option HS work, hold against wall. use feet on box etc.

  4. Burpee Box Jumps

  5. DB Snatches 40/25

  6. Kneeling battle ropes-

  7. A-Jumps -

  8. Sleds push/pull -


videos

Alt Knee crunch

A-Jumps


38 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

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

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets