top of page
Search
  • Writer's pictureJohn Fadel
    • Feb 7, 2022
    • 1 min read

Tuesday 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.


15 push press 95/65

15 box Overs 24/20

16 total lunges shoulder rack 40-50/30-35

16 Alt Push-ups plate or Bosu


Section 2 - 2parts

DB 50/35 16min time cap


Part 1 (2 rounds)

5 down and back turf sprints

12 front rack squats 50/35

5 down and back turf sprints

12 pull ups


after 2 rounds: 1 min rest


Part 2 (2 rounds)

5 sprints

12 total-6 each SA hang clean and Press

5 sprints

12 burpee over DB











56 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