top of page
Search
  • Writer's pictureJohn Fadel

Tuesday Mix

EMOM- every minute on the minute

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

16 min EMOM

Equals 4 laps around all movements

Mixture of upper, lower and cardio movements.


12/10 Bike/rowers

20 Palms out BB row 95/65

10 double DB box overs 50/35

18 Bosu Alt push ups

AMRAP- 16min as many rounds as possible

Barbell complex rx 95/65

8-Deadlifts

6- hang cleans

4- front squats

4- SOH (shoulder to overhead)

25/50 DU/singles


Score:

EMOM: count the amount of reps you didn’t complete that’s your score. If completed all put 0 and if you did RX or not.

Example- 15 RX

AMRAP: Score is the amount of rounds and reps completed. And weight of BB.

Example- 10rounds +10reps #95

double DB box over


41 views0 comments

Recent Posts

See All

Tuesday PVX/PVF: Laura

General flow | partner style warm-up :30 row / :30 spidermans each :30 row / :30 reverse lunge w/ reach :30 row / :30 downward dog Power clean warm up: 3 Cued reps ¼ squat / finish position Focus on s

Monday PVF/PVX: Fran

Set 1: 3 Front Squats @ 70% Set 2: 3 Front Squats @ 75% Set 3: 3 Front Squats @ 80% Set 4: 3 Front Squats @ 80% Set 5: 3 Front Squats @ 80% 3 Second Bottom Pause On All Reps Rest 2 Minutes Between Se

Saturday WOD: Highball

General Warm Up (6 Minutes) (3-9) General Flow :30 each Get out medballs Bike Air squat to ball Bike MB front Squat MB squat Clean Bike MB push Press MB push Press and Toss Bike MB thruster Set 1: 5

bottom of page