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  • Writer's pictureJohn Fadel
    • Jul 12, 2022
    • 1 min read

Wednesday cardio/core

9 total stations

3 sections

2 laps around each section

1 burnout lap at the end doing all stations. 1 set each.

3 people Per station


Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out


  1. Sled push/pull

  2. Wall walks

  3. Russian twists


  1. Reverse burpees

  2. Devil presses

  3. Side plank oblique crunches- split sets in half


  1. Burpee box jumps

  2. Rip 60 Mtn climber push ups 8:2

  3. Bosu back foot elevated power lunges -split sets in half

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat