top of page
Search
  • Writer's pictureJohn Fadel
    • Dec 13, 2021
    • 1 min read

Tuesday Mix

2 sections


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.


20 Bicep Curls 30/20

15/12 pull ups

12/10cal rower

15 KB Sumo upright row- 70/45 single or double Kb


Section 2

AMRAP- As many rounds as possible

Finishing each movement and going to the next.

16 min time cap


5 each side single DB goblet box step ups #65/50 24”/20”

5 hang power clean & press 115/85

5 each side single leg DL 115/85

30 Russian twists 20/15


19 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