15 Minute EMOM
Minute 1- 10 Overhead Press
Minute 2- 15 Hanging Knee Raises
Minute 3- 20 Rope Slams + :20 Plank
Then;
10 Minute EMOM
Minute 1: 12 Thrusters
Minute 2: 6 Burpee BoxJumps
Then;
5 Minutes
10 Dumbbell Snatches
10 Dips
10 Dumbbell Cleans
5 Box Jumps
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
10 Minute EMOM
Minute 1- 8 TrapBar Deadlifts
Minute 2- 5 Burpee Pullups
Then;
8 Minutes
Minute 1: 8 Single ARM KB Swings (L/R)
Minute 2: 5 Burpee Pullups
Then;
7 Minutes (NonStop)
5 Burpee BoxJumps
50M Farmers Walk
10 Calories Assault Bike
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.
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-Up 10 Minutes
1: Couch Stretch
2: Pigeon Pose
3: Low Lunge + Rotation
4: Broad Jumps
5: Banded GoodMornings
Then;
Heavy Beltless-Deficit Deadlift Double (By Feel)
Then;
4Sets
4 Deadlifts @70% of Heavy Double
50 M Bear Crawl
Rest 2:00 & Repeat
Then;
5 Rounds
12 KB Snatches (24/16)
9 Dips
60″ Assault Bike Sprint (80% Intensity)
Rest 1:15 & Repeat
Then;
5 Sets
200 M Row
10 DB Snatches (50/25)
5 Clap PushUps
Rest 1:00 & Repeat
Then;
Find Your Max Effort BoxJump+ 7 Strict Leg Raises
Then;
Stretch
WarmUp
3 Sets (R/L)
-Low Lunge with a Rotation 15″
-Pigeon Pose 15″
-Couch Stretch 15″
-DeepSquat with a Walkout 5x
Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)
Then;
2×10 Banded Deadlifts @50% (Speed Through the middle)
2×250 M Row
Then;
5 Sets
20 KB Swings (24/16)
40 M Bear Crawl
10 Calories Assault Bike
Rest 2″ & Repeat
Then;
3 Sets (2KBS)
15 Swings (20/12)
10 Cleans
5 Strict Press
10 Squats
15 Burpees
Rest 1:30 & Repeat
Then;
2 Sets Unbroken
250 M Row
25 PushUps
25 Sumo KB Deadlifts
30″ Weighted Plank
Then;
100 Dumbbell Skull Crushers
WarmUp3 sets
20 Band Tears
10 Ball Slams
5 Walkouts + PushUp
2 Low Lunge Twist
Then;
4Sets
15,12,8,15 Incline Barbell Chest Press
Then;
7×2 Pause Bench Press @75%
Then;
4×12 Flat Dumbbell ChestPress
Then;
10 Minute “AMRAP”
10 KB Swings
10 Dips
Then;
2Sets
15 Pec Deck
15 Modified PushUps (against bench)
Then;
2 Sets
15 Preacher Curl
15 EZ Bar Curl
15 Hammer Curls
15 TRX Rows
Warm-Up
1000 M Row
Then;
6×2 Front Squats @75%
Then;
4 Sets
15 Goblet Squats
15 Lat PullDowns
Then;
10 Minute AMRAP
20 Walking Lunges
5 PullUps
10 Ball Slams
Then;
3 Sets
25 Leg Press
Then;
2 Sets
50 Band Tears
Then;
Tabata Assault Bike or Rowing Machine (Record Calories Burned)
Then;
STRETCH
Other then the 20Mile Run. It’s all pretty reasonable.
Share this with a friend.
It’s realistic when you consider Batmans work capacity.
Warm-Up5 Minute of Squat Patterning & Shoulder Mobility
6×2 Power Snatch – From Blocks @70%
Then;
5 Sets
3 Front Squats @75%
6 PullUps
9 PushUps
Then;
4 Rounds
15 Calories on Skierg
12 DB Snatches (Alternating Arms)
10 PushUps
Then;
3 Sets
15 TrapBar Deadlift @60%
15 Tricep Pushdowns
Then;
2 Sets
25 Leg Press
STRETCH
MoveWpurpose 