top of page
Search
  • Writer's pictureJohn Fadel

Wednesday Cardio/core

8 stations each

3 people Per station

3 sets 2 laps around each station


Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out


  1. Sled push/pull

  2. Rowers

  3. Handstand walks 15ft. option- wall walks. Or box push-ups

  4. Balance trainer back foot elevated explosive lunge

  5. Devil presses

  6. Battle ropes

  7. KB swings

  8. Low plank Alt Spider-Man to Jack


Bike -intervals

Might have to go in separate heats.

.20sec all out.

Rest 1min

.20sec all out.

-Write down total calories for both on the board.




52 views0 comments

Recent Posts

See All

Weekly Overview

We have MURPH to start the week off. Switching this week out a little bit to accommodate for the big MURPH day. Strength cycle on the new movements Power clean, Bench and Front squat. Week 1 starting

Saturday 9:30 Booty Class

Warm up PVC-2 Rounds -8 cals Bike or Row -10 Pass through’s -10 strict Press -10 deadlifts Warm up step-ups and lunges! Strength Every 5:00 x 3 BB 65/45 or 95/65 -10 Barbell Front Rack step-ups (

Comments


bottom of page