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.
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.
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.
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.
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.
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
MoveWpurpose 