top of page
Search
  • Writer's pictureJohn Fadel

Wednesday cardio, strength, training

9 stations each

3 people Per station

3 sets 2 laps around each station


Timer 6 - under cardio

35:15

  1. Slam ball sprints -2 slams/sprint

  2. Bear sprawls Jump

  3. Wall balls 20/14

  4. Bosu Alt push-ups

  5. Wall sit bicep curls 25/15

  6. Russian twists 20/15

  7. Reverse burpee

  8. battle ropes

  9. KB squat cleans 45-55/30-35




49 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets

bottom of page