You already possess everything necessary to become great.

21 Minute EMOM

Minute 1- 4 Bench Press @75-80% Effort

Minute 2- 4 Box Jumps + 4 BallSlams

Minute 3- 40M Farmers Walk

Then;

7 Minutes

10/15 Calorie Row

10 PushUps

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Greatness should not depend on the incompetence of others.

12 Minute EMOM

Minute 1- 7 Weighted PushUps

Minute 2- 5 BoxJumps

Then;

8 Minutes

Minute 1: 10 Compound PushUps

Minute 2: 10 Dumbbell Snatches

Then;

4 Minutes (NonStop)

10 Dumbbell Cleans

8 Strict OverheadPress

6 Devil Press

4 Thrusters

20Vups

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

If you can spare more- give more.

20 Minute EMOM

Minute 1- 12/15 Calorie Row

Minute 2- 10 Ab Wheel Rollouts

Minute 3: 200M Run

Minute 4: 7 BallSlams + :20 Plank

Then;

5 Minutes

600M Run + Max Distance Row In remaining time

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

MoveWPurposeNYC

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.

8/3/16

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

8/2/16

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