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  • Writer's pictureJohn Fadel

Wednesday cardio/core

Goal today is to move. We’ve had a heavy week so far if you’ve been to both days. Work the lactic acid out and focus on each movement. Work on technique more then speed through the cardio movements.

9 stations circling the room

3 people Per station

3 sets 2 laps

Timer 5- under cardio




  1. sleds push/pull

  2. Bosu plank knee drives

  3. Broad jump bear crawls with bands

  4. Wall balls

  5. High knee Side hurdles

  6. hollow core DB press

  7. shoulder tap jump ins 4to2

  8. KB around the world

  9. KB hip extension press





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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