No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself.

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.

If you’re going to do it- do it right!

16 Minute EMOM

Minute 1- 5 Thrusters + 5 PushPress

Minute 2- 12 Hanging Leg Raises + 4 Ball Slams

Then;

6 Minute EMOM

Minute 1: 50M Bear Crawl

Minute 2: 50M Farmers Walk

Then;

3 Minutes

Max Effort Row (Distance)

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

…but if a thing is humanly possible, consider it to be within your reach.

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.

Be Mindful in Every breath.

15 Minute EMOM

Minute 1- 8 Bench Press

Minute 2- 150/200M Row

Minute 3- 40M Farmers Walk

Then;

6 Minutes

10-9-8-7-6-5-4-3-2-1

PushUps

Calories Assault Bike

KB Swings

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

Energy Transfers. It’s Science.

18 Minute EMOM

Minute 1- 10 Lunges + 5 Goblet Squats

Minute 2- 5 Pullups + 5 BallSlams

Minute 3- 10 Pushups

Then;

6 Minutes

8 StepUps (per leg)

10 TRX Rows

20 Skips on Jump Rope

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

Do not only point the way, but lead the way.

21 Minute EMOM

Minute 1- 7 Backsquats

Minute 2- 5 Box Jumps

Minute 3- 50M Waiter Carry + 5 BallSlams

Then;

6 Minutes

800 M Run

600M Row

Max Distance Bike Ride

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

The greatest tragedy that can befall us is to go unimagined.

24 Minute EMOM

Minute 1- 8 Overhead Press

Minute 2- 15 Hollow Rocks

Minute 3- 24 Battle Rope Slams

Minute 4- 40M Farmers Walk

Then;

3 Minutes

Max Effort Kettlebell Swings

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

You act like mortals in all that you fear, and like immortals in all that you desire

30 Minute EMOM

Minute 1- 8 DB Snatches + 4 Box Jumps

Minute 2- 12/15 Calorie Row

Minute 3- 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.

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.

8/6/16

WarmUp-Foam Roll – 5 Minutes

-Low Lunges with a Rotation (5x Per Side)

-Calf Stretching 

Then;
Find Max Effort Box Jump

Then;
Work-Up to Heavy Power Clean (No “starfishing”)

Then;
3×2 Power Clean @70% of Heavy Single
5 Rounds

400 M Run

20 Russian KB Swings

15 PushUps

10 Pistol Squats or Weighted lunges 

50 Double Under or Skips on the rope

Then;
4 Sets

25 Band Tears

15 Hip Extensions (GHD)

15 Straight Legged SitUps

50 Pace Farmer Carry

Then:

STRETCH