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- 10 StepUps (Per Leg)
Minute 2- 8 PullUps
Minute 3- 6 Burpee BoxJumps
Then;
8 Minutes
Minute 1: 15 Goblet Squats
Minute 2: 8 ChinUps
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
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
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”
MoveWpurpose 