top of page
Search
  • Writer's pictureJohn Fadel

Tuesday mix

Sec 1

EMOM x4 16min

12 Bosu Alt push ups

20 banded A jumps

12 DB bench OH extensions

12 Wall sit curls


Sec2

amraps 19min

AMRAP 5min:

21/15 Calorie Row/Bike

21 Toes to Bar

21 Thrusters 95 / 65 lb


Rest 2 Minutes


AMRAP 5min:

15/12 Calorie Row/Bike

15 box jumps

15 Thrusters 115 / 85 lb


Rest 2 Minutes


AMRAP 5min:

9/6 Calorie Row/Bike

9 pull ups

9 Thrusters  135 / 95 lb  


- Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.

 

- AMRAP 1: The row/bike should take less than 1:30, the TTB should take less than 1:30, and the Thrusters should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 1 full round. Pick weight according to that. Adding weight each AMRAP.


- Loading: The final barbell should not exceed 70% of your 1RM Thruster.

 

- Score: Enter rounds+reps completed in each interval. Overall score will be the sum total.  

61 views0 comments

Recent Posts

See All

Friday PVF: Circuit 5am & option 9:15am

Workout Back Squat Build to Heavy Single Every 2min x 6 sets Circuit: 40:20 2 people per station 2 sets 2 laps 2 Slam balls to sprint 50ft Incline DB bench press 50/25 Bulgarian split squats DB Arnol

Thursday PVF: EMOM STRENGTH CIRCUIT

Hang Power cleans Build to Heavy Set of 5 every 2min x 5 sets 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. 2

Comments


bottom of page