top of page
Search
  • Writer's pictureJohn Fadel

Wednesday Cardio/core


9 stations circling the room

3 people Per station

3 sets 2 laps


Timer 5- under cardio

30:10

30:10

30:20


  1. sleds push/pull

  2. plate around the world squats

  3. 20ft hand stand walks/HS work. Use walls/boxes/work on getting better at handstands.

  4. Knee get up box jumps

  5. DB Devil presses

  6. chin up negatives use bands 3 second decent

  7. Battle ropes

  8. Kb swings

7 min abs

coaches choice.


2.




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