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  • John 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


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