top of page
Search
  • Writer's pictureJohn Fadel

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.


12/10 Rowers/bike

12 BB Press 95/65 +115/85

12 box overs 24/20

8 lunge Bicep curls 30/20 while in a low lunge 2 double arm bicep curls. (8 lunges to 16 curls)


Sec 2 for time: CAP 16min

4 Rounds: BB 95/65

8 OH Squats option front squats

12/10 pull-ups or 5 muscle ups

8 Burpee over BB

8 Bent-over rows

30 Russian twists

rest 1:00 min

158 views1 comment

Recent Posts

See All

Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio

On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7

Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a

bottom of page