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  • Writer's pictureJohn Fadel

Tuesday Mix!

Warm up


1:00 Active Spiderman

1:00 Front Rack Stretch

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Child's Pose On Box

EMOM 1min each x3 rounds =15min

Everyone can have there own spots own equipment.

6 Devil presses 50/35

12 Bicep curls use single DB or double

6 burpee over DB

12 box step ups 50/35

12 wall balls 20/14

Part 2



Deadlifts 225 / 155 lb

Dumbbell Hang Power Cleans 50 / 35 lb's

Strict Handstand Push-ups/option kipping/strict press DB’s 40/25-50/35

Time Cap: 20 Minutes



- Reduce Loading 

- Sub Dumbbells


- Reduce Loading 

- Sub Barbell

- Sub Kettlebells


- Use Riser 

- Sub Dumbbell Strict Presses

- Sub Pike Push-Ups

- Sub Push-Ups  


- Plan our strategy around the strict handstand push-ups. 

- If we are confident we can complete the HSPU unbroken, we can be more aggressive on the barbell and dumbbells. Maybe shooting for unbroken sets or 1 break on the earlier rounds.

- If we know we'll need to break up the HSPU a bit, we should be a bit more conservative on the barbell and dumbbells. Maybe going for 2-3 sets on the earlier rounds and 1 break on the later rounds.

- Let's really try to make our transitions smooth and consistent.  

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