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 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

  1. Bench hops

  2. Devil presses 50/35- this will be rough

  3. Battle Ropes Lunge slam

  4. KB swings -American

  5. Push up knee tucks RIP 60

  6. Knee tucks in/out DB

  7. Leg raises up/over DB

  8. Penguins

  9. Bike -calories for all three sets, try to beat or maintain for second lap.

19 views0 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page