10 Minute EMOM
Minute 1- 7 Deadlifts
Minute 2- 150/200M Row
Then;
10 Minute EMOM
Minute 1: 10 KettleBell Cleans
Minute 2: 5 Burpee Pullups
Then;
5 Minutes
1 Mile Bike Ride
In the remaining Time- Max Burpee Pullups
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- 3 Deadlifts
Minute 2- 8 Burpees + 24 BattleRope Slams
Then;
8 Minute EMOM
Minute 1: 25 KB Swings
Minute 2: Plank for the entire minute
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- 4 Deficit Deadlifts
Minute 2- 8 Overhead Press
Minute 3- 12 Hanging Leg Raises
Then;
8 Minute EMOM
Minute 1- 15 KB Swings
Minute 2- 30 M Waiter Carry
Then;
2 Sets
15 Dumbbell Lateral Raises
15 Dumbbell Front Raises
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 – 10 Dumbbell Thrusters
Minute 2- 150/200M Row
Then;
8 Minute EMOM
Minute 1: 10 Dumbbell Snatches
Minute 2: 400M Bike Sprint
Then;
5 Minutes
Max Distance Run
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
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.
WarmUp3 Rounds
8x Spiderman Lunges with a Rotation
6x PushUps
4x 15″ Pigeon Poses (2 Per Side)
20″ Dead Hang (PullUp Bar)
Then;
5 Sets
2 Muscle Snatches 50-55%
4 OverHead Squats
Then;
6 Sets
X3 Power Cleans @65%
X30″ HandStand/PushUp or Dip Hold
Rest 1:00 & Repeat
Then;
3 Sets Unbroken
15 Kettlebell Swings (16/24KG)
10 PushUps
500 M Row
Then;
2 Sets
20 HighBox StepUps (Lightly Loaded)
20 Bent Over Row (16/24KG)
Then;
12 Minute Run:
1:00 On- 2:00 Off (80%-50% Effort)
Then;
STRETCH/FOAM ROLL (7-10Minutes)
ANY QUESTIONS- Feel free to Contact me
🏋🏽Grab a friend & “Get after it”
Other then the 20Mile Run. It’s all pretty reasonable.
Share this with a friend.
It’s realistic when you consider Batmans work capacity.
MoveWpurpose 