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  • 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


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.  

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