top of page
Search
  • Writer's pictureJohn Fadel
    • Sep 1, 2022
    • 1 min read

Friday mix

Section 1

EMOM-every minute on the minute

You have one minute to complete each rep or cal count. The top of each minute starts your next movement.

16 min

Equals 4 laps around all movements

Mixture of upper, lower and cardio movements.


More than 10 people start at different movements

12/10cal Rowers/bikes

15 barbell curls 65/45

10 Burpee box overs

10 lunge presses 35/20


Sec2 - DB’s 50/35

7 min AMRAP

8 bent-over rows

8 squats

8 push press

REST 2min

7 min AMRAP BB 115/85

8 barbell ab rollers

8 squat cleans

8 Pull ups


-1 lap cash out

45 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