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

30:10

30:10

30:20


  1. Sleds push

  2. Box step up to alt lunge

  3. Ladder in/out jump squats- yellow long ladders

  4. Rowers

  5. Cone quick feet - 3 quick taps stay on toes side hurdle over cone

  6. Outside sprint cone to cone- 20 yards

  7. Ab rollers

  8. Low plank oblique dips



32 views0 comments

Recent Posts

See All

Tuesday PVX/PVF: Laura

General flow | partner style warm-up :30 row / :30 spidermans each :30 row / :30 reverse lunge w/ reach :30 row / :30 downward dog Power clean warm up: 3 Cued reps ¼ squat / finish position Focus on s

Monday PVF/PVX: Fran

Set 1: 3 Front Squats @ 70% Set 2: 3 Front Squats @ 75% Set 3: 3 Front Squats @ 80% Set 4: 3 Front Squats @ 80% Set 5: 3 Front Squats @ 80% 3 Second Bottom Pause On All Reps Rest 2 Minutes Between Se

Saturday WOD: Highball

General Warm Up (6 Minutes) (3-9) General Flow :30 each Get out medballs Bike Air squat to ball Bike MB front Squat MB squat Clean Bike MB push Press MB push Press and Toss Bike MB thruster Set 1: 5

bottom of page