top of page
Search
  • Writer's pictureJohn Fadel

Tuesday Mix

Updated: Jan 26, 2022

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.


12/10 Rowers/bike

10 BB Dead Lifts 215/155

12 Box overs 24/20

12 DB Shoulder Push Press 50/35


Sec 2 for time: CAP 16min

4 Rounds: single DB 55-50/35


8 Each Leg lunges 50/35

10 TTB/Leg Lifts

8 Burpee over DB

8 Total renegade rows 50/35

2 ladder sprints

rest 1:00 min

35 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

bottom of page