14 Minute EMOM
Minute 1- 3 Weighted PushUps + 5 Clap PushUps
Minute 2- Max Distance Bike Ride
Then;
6 Minute EMOM
Minute 1- 30M Waiter Carry
Minute 2- 30 Rope Slams
Then;
5 Minutes (NonStop)
8 Sit-ups
6 Vups
4 PushUps
20 M Bear Crawl
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
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.
FOR TIME: (45 Minute Time Cap)
4 Rounds
500 M Row
1/4 Mile Run
75 Double Unders (150 Single Skips)
50 Russian KB Swings (16/24)
25 PushUps
15 Calories Skierg
5 Burpee PullUps
WarmUp1/2 Mile Bike Ride
250 M Row
1/4 Mile Jog
Then;
6×4 OverHead Press @70%
Then;
3 Rounds
20 KB Swings
20 DB PushPress (20/40)
20 Roman Chair Leg Raises
Rest 1:00 & Repeat
Then;
3 Rounds
15 DB Clean and Jerk (25/50)
Rest 2:1 (Twice as long as it took you) & Repeat
*Touch floor with Dumbbells
Then;
FOR TIME
15 Thrusters (65/95)
15 Toes To Bar (T2B)
12-12
9-9
6-6
3-3
Rest 5-7 Minutes
Then;
3 Sets
15-20 DB Lateral Raises
15-20 DB Front Raises
40M KB Waiter Carry
20 Back Extensions
Then;
1/2 Mile Bike Ride
250 M Row
1/4 Mile Jog
@80% Intensity
Then;
Stretch
WarmUp6 Sets
:30 Row- 1:00 Cossack Squats/Downward Dog
Then;
10 Sets
10 TrapBar Deadlifts (155/245)
10 DB Overhead Press (20/40)
Then;
5 Minutes Sled Push (100% of BackSquat)
Then;
4 Minute AMRAP of 6 PushUps + 3 PullUps
Then;
3 Minutes Sled Drag (120% of Deadlift)
Then;
1 Mile Run (Outside Preferably) @85% Intensity
Then;
STRETCH & Recover
WarmUp1/2 Mile Jog
&
Hip Mobility
Then;
5×2+1 Hang Power Snatch+ Pause OverheadSquat
Then;
5×2+2 Power Clean + PushPress
Then;
4×4 Strict Press @75%
4×6 Weighted PullUps
Then;
5 Rounds
8 Dumbbell Clean and Press (55/30) (Touch floor between legs)
16 TRX Rows
24 Rope Slams
Then;
FOR TIME
3 Rounds
10 Dumbbell Thrusters (50/25)
10 Calorie Skierg
10 Dumbbell Thrusters (50/25)
10 Calorie Row
Then;
2 Sets
15 Lateral Raises
15 Front Raises
15 KB Upright Rows
15 Reverse Flys
Then;
Tabata Assault Bike
Then Stretch
WarmUp400M Run
20’Band Tears
10′ Shoulder Dislocaters (PVC Pipe)
Then;
5×3 Strict OHP @75%
Then;
4×4 PushPress @80%(of your strict Press)
Then;
3×15 Seated Overhead Dumbbell Press
3×10 Strict Hanging Leg Raises
Then;
15 Minute “AMRAP”
12 KB Swings
9 Dumbbell PushPress (50s)
6 ChinUps
30 Battle Rope Slams or 3 Burpee BoxJumps
Then;
12 Minute EMOM
Minute 1: 150M Row
Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets
25 Lateral Dumbbell Raises
25 Front Dumbbell Raises
Then;
5 Minute of Accumulated Hanging
At a moderate intensity!
15 Minutes:
Minute 1: 10-15 Calorie Row
Minute 2: 8-10 PushUps
Minute 3: 15 KB Swings
Repeat 5x
Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike
Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)
Minute 3: 6-12 Hanging Leg Raises
Repeat 4x
Then:
9 Minutes:
Minute 1: Max Effort SitUps
Minute 2: 10-12 Ball Slams
Minute3: Back Extensions
Repeat 3x
Then:
6 Minutes of Steady State Cardio.
Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful.
MoveWpurpose 