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.

64-Ounces of Water!!

10 Minute EMOM

Minute 1- 1 Turkish Getup

Minute 2- 10 Hanging Knee Raises

Then;

8 Minute EMOM

Minute 1- 14 KB Snatch

Minute 2- 5 Sun Salutations

Then;

6 Minute EMOM

Minute 1- 50M Farmers Walk

Minute 3- 8 Dragon Flags

Then;

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

Whatever IT is- Do IT today.

15 Minute EMOM

Minute 1- 5 Dumbbell Cleans + 5 Overhead Press + 5 Thrusters

Minute 2- 15 Hanging Leg Raises

Minute 3: Max Effort Plank

Then;

8 Minute EMOM

Minute 1- 50 M Waiter Carry

Minute 2- 15 HollowRocks

Then;

3 Sets UNBROKEN

10 Lateral Raises

10 Front Raises

10 Upright Rows

10 Calorie Bike Sprint

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.

8/16/16

Warm-Up1/2 Mile Jog

Then;
5×3 Pause Bench Press @75%

5×20 KB Swings (20/28)

Then;
3×15 Bench Press @50%

3×10 Double KB Clean (16/24)

3×30 Rope Slams

Then;
5 Rounds

1/4 Mile Run

30 BodyWeight Squats

20 PushUps

1:00 Row

Rest 1:30 & Repeat

Then;
12 Minute AMRAP

50 M Sled Push (100% of BackSquat)

100 M Farmers Carry (28/40KG KB)

10 Dips or Parrallette PushUps

10 Lateral BallSlams

Then;
2 Sets

1/4 Mile Run @85% Intensity

1:00 Weighted Plank

Then;
Stretch

8/13/16

WarmUp6 Sets

:30 Row- 1:00 Cossack Squats/Downward Dog 

Then;
10 Sets

10 TrapBar Deadlifts (155/245)

10 DB Overhead Press (20/40)

Then;
5 Minutes Sled Push (100% of BackSquat)

Then;

4 Minute AMRAP of 6 PushUps + 3 PullUps

Then;

3 Minutes Sled Drag (120% of Deadlift)
Then;
1 Mile Run (Outside Preferably) @85% Intensity

Then;
STRETCH & Recover

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