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

  1. 5 Jack Sprints 20/10 20 yrd sprints

  2. Rowers

  3. Box Single leg high knee drive

  4. Isolated crunch press 25/15

  5. single leg V-ups

  6. Bear sprawls

  7. Moving Planks

  8. Rip 60 Alt back rows(take the pin out of the bands)

  9. Bench Hops


videos

Bear sprawls

Iso crunch press



43 views0 comments

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page