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

Tuesday mix


Sec 1

Emom x3 laps -15 min

(For set up have everyone grab a barbell for their own OH. They will use the same barbell for the AMRAP’s.)

14 wall balls

8 OH squats 115/75

8 R/L DB Bench single arm rows (each arm)

10 Moving plank (each arm 20total)

6 50ft Sprints (down & back)




Sec2

amraps 19min

AMRAP 5min:

15/12 Calorie Row/Bike

21 Push ups

21 squat cleans 95 / 65 lb


Rest 2 Minutes


AMRAP 5min:

12/9 Calorie Row/Bike

15 bent over rows

15 Squat cleans 115 / 85 lb


Rest 2 Minutes


AMRAP 5min:

9/6 Calorie Row/Bike

9 Pull ups

9 Squat cleans  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, Squat cleans, start from the ground & 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 Squat clean.

 

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

76 views0 comments

Recent Posts

See All

Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -

Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between

bottom of page