top of page
Search
  • Writer's pictureJohn Fadel
    • May 23
    • 1 min read

Wednesday Circuit w/mobility

Wed Mobility

:30sec each

Child’s Pose

Shoulder to Floor (:30 Each Side)    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Straddle Stretch


Circuit:

9 stations each

3 people Per station

3 laps 2sets lap 1&2, 1 set lap 3.

35:15

Timer: Stations - under cardio

The Work:

  1. sleds push pull

  2.  DB lateral raises 20/10

  3. plyo box step up with switch. Option DB

  4. Handstand walks/holds

  5.  Devil presses 35/20

  6. A-Jumps (banded)

  7. rowers (outside)

  8. Single KB cleans

  9. Wall ball run, corner building back 20/14


Cash out:

200m run curb and back

10-DB renegade rows

40 butterfly sit ups

20 push-ups


3

6.


60 views0 comments

Recent Posts

See All

Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove

Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight

Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat

bottom of page