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Tuesday Mix

EMOM- every minute on the minute

You have one minute to complete each rep/cal count. The top of each minute starts your next movement.

16 min EMOM

Equals 4 laps around all movements

Mixture of upper, lower and cardio movements.


12/10 Bike/rowers

15 sumo squat upright rows 95/65

6 wall walks option box push-ups

10 each arm single arm bench rows

AMRAP- 16min as many rounds as possible

Barbell complex rx 95/65

8-Deadlifts

6- hang cleans

4- front squats

4- SOH (shoulder to overhead)

25/50 DU/singles

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Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. EMOM 1:30 Every other round add weight Round 2

This metcon is for time! You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once y