20 Minute EMOM
Minute 1- 5 Burpee Pullups
Minute 2- 10 Overhead Press
Minute 3- 15 Hanging Knee Raises
Minute 4- 20 Glute Bridges
Then;
8 Minute EMOM
Minute 1- 10 DB Thrusters
Minute 2- AMRAP Calorie Row
Score = Total Calories Rower
Goal = 55-100
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
15 Minute EMOM
Minute 1- 7 Deadlifts @60%
Minute 2- 7 Box Jumps
Minute 3- 20 Hollow Rocks
Then;
10 Minute EMOM
Minute 1- 15 KB Swings (16/24KG)
Minute 2- AMRAP SIT-UPS
Score = Total SitUps
Goal = 120+
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
12 Minute EMOM
Minute 1- 150/200M Row
Minute 2- 50Meter Bear Crawl
Minute 3- 10 Ball Slams
Then;
10 Minute EMOM
Minute 1- 5 Weighted PushUps/10 PushUp
Minute 2- 10 Dumbbell Snatches (5/5)
Then;
8 Minutes (NonStop
500M Row
25 Burpees
300M Row
15 Burpees
100M Row
5 Burpees
15 Minute EMOM
Minute 1: 8 Bulgarian Squats
Minute 2: 8 ChinUps
Minute 3: 24 BattleRope Slams
Then;
8 Minute EMOM
Minute 1: 15 Goblet Squats
Minute 2: 15 Effort TRX Rows
Join me and @SabrinaStrong on Saturdays at 1:30.
We’ll be teaching this semi-private strength and conditioning class weekly.
It’ll be located on 105 & Broadway at The BEFIT NYC studio.
For more information contact us.
Warm-Up5 Minute Bike Ride
250 M Calories Skierg
Then;
Max Effort Box Jump (10 attempts)
Then;
7×2 Power Cleans @75% of Power Clean
7×7 Parrallette PushUps
Then;
4×4 Bench Press @80%
Then;
3 Sets
15 Incline DB Chest Press
Then:
10 Sets
10 KB Swings
5/8 Dips
Then;
FOR TIME
400 M Run
25 PushUps
50 KB Swings
25 PushUps
400 M Run
Then;
Stretch
WarmUpHip Opening & Squat Patterning
Then;
6 Sets
2 FrontSquats 70%
5 PullUps
Then;
5 Rounds
10 KettleBell Goblet Squats (16/24)
10 Calories Assault Bike
20 Rope Slams
Rest 1:30
Then;
FOR TIME:
50 Walking Lunges
50 TRX Rows
50 Calories Bike
50 TRX Rows
50 Walking Lunges
Then;
Stretch
WarmUp3 Sets
250 M Skierg
Then;
45-60 Minute EMOM
Minute 1: 5 Thrusters (115/75)
Minute 2: 5 PullUps
Minute 3: 10 Calories Rower
Then;
1 Mile Run @80%
Then;
Rest & Recover
Warm-UpTabata Bike Sprints @70% Intensity
Then;
4×4 Front Squats @65,70,75,80%
Then;
4×4 BackSquat @60,65,70,75%
Then;
2×20 Zercher Squats @35% of Front Squat
Then;
5 Rounds
1/2 Mike Bike Sprint
10 PushUps
5 PullUps
Rest 1:00 & Repeat
Then;
10 Rounds FOR TIME:
5 KB Front Squats (16/24)
5 Burpees
10 Calorie Row
Then;
5 Minute Lateral Sled Drag (20M per side)
Then;
Stretch
Warm-Up
1000 M Row
Then;
7×5 TrapBar Deadlift @85% of Deadlift
7×5 Weighted PushUps
Then;
5 Rounds
50 M Farmers Walk
50 M Bear Crawl
Then(
5 Rounds
10’DB Snatches (50/75)
50 M SandBag Barry
Then;
Death by 3 Calorie Row
3-9-18-30-45-63-84
* Every minute in the minute hit each calorie
MoveWpurpose 