top of page
Search

Tuesday Mix!

Writer's picture: John FadelJohn Fadel

Warm up

Mobility

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


"Kinda"

10-9-8-7-6-5-4-3-2-1:

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


Modifications:

DEADLIFTS

- Reduce Loading 

- Sub Dumbbells

DUMBBELL HANG POWER CLEANS

- Reduce Loading 

- Sub Barbell

- Sub Kettlebells

STRICT HSPU

- Use Riser 

- Sub Dumbbell Strict Presses

- Sub Pike Push-Ups

- Sub Push-Ups  


Stimulus/strategy

- 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.  

88 views3 comments

Recent Posts

See All

Reminder: New Members app!

Hello everyone, I am excited to announce that we have a new members app called Push Press! With this app, you will be able to easily sign...

Monday WOD

BB Snatches 5 BB snatches aim for 75% 2min x 5 sets Sets 1-2 Build to 75% and maintain Metcon 18 Minute AMRAP 12 BB Hang Snatch (95/65...

Saturday Booty Class 8:30 & 9:30am

Strength 3 working sets Every 4:00 x 3 12 BB Step Ups 95/65 1 50ft DB Bearcrawl 50/35lb DB Partner Workout: -You can break up the 100’s...

3 Comments


Kenzie Barlow
Kenzie Barlow
Mar 21, 2023

155# 35# kipping HSPU 18:45

Like

John Fadel
John Fadel
Mar 21, 2023

Metcon 225# 50# Strict 18:34 Rx

Like

Noel Schenk
Mar 21, 2023

16:50

115# deadlifts

30# db hang cleans

Scaled HSPU reps in half. Kipping ab mat HSPU

Like

©2020 by Pivot Fitness. Proudly created with Wix.com

  • Facebook
  • Instagram
bottom of page