Tuesday Mix

Starting out with strength. Then finishing with conditioning. For time. Barbell Bench press :15 min

5x5; rest :90 *RPE 8. Pair up, help each other switch out weights. 80% of 1 rep max

-10 DB squat swings in between each set.


3 Rounds:

-15/12 cal bike/rower

-5 hang power clean and press 115/75#

-5 OHS option front squats 115/75#

-50 DU’s 100 singles

rest 1:30 *each round

then: 3 Rounds:

-12 Box Jumps

-8 HS push-ups / box HS push-ups

-10 DB lunges 50/35# -or BB back rack 115/75#

-15 Box Dips

rest 1:30 min *each round

68 views0 comments

Recent Posts

See All

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re