18 Minute EMOM
Minute 1- 3 Front Squats
Minute 2- 5 L-PullUps
Minute 3- 30M Waiter Carry
Then;
6 Minute EMOM
Minute 1- 10 Jumping Lunges + 5 BoxJumps
Minute 2- 10 Hanging Leg Raises + 5 BallSlams
Then;
3 Minute
Max Distance Run
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
9 Minute EMOM
Minute 1- 10 DB Snatches
Minute 2- 10 Calorie Bike Sprint
Minute 3- 5 Burpees
Then;
8 Minute EMOM
Minute 1- 15 KB Cleans
Minute 2- 5 Burpees
Then;
6 Minute EMOM
Minute 1- 10 Calorie Row
Minute 2- Max Effort Burpees
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- 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.
10 Minute EMOM
Minute 1- 10 Goblet Squats
Minute 2- 10 Lat Pulldowns
Then;
10 Minute EMOM
Minute 1: 12 Forward Lunges
Minute 2: 12 TRX Rows
Then;
5 Minutes
5 Pullups
20 WalkingLunges
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
10 Minute EMOM
Minute 1- 16 Single Legged Deadlifts
Minute 2- 8 Dips
Then;
10 Minute EMOM
Minute 1: 8 Dumbbell Cleans
Minute 2: 16 Pushups
Then;
2 Minutes
Max Effort Burpees
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
10 Minute EMOM
Minute 1- 7 Backsquats
Minute 2- 5 Pullups
Then;
8 Minute EMOM
Minute 1- 10 Split Lunges
Minute 2- 3 ChinUps + 5 BallSlams
Then;
100 Walking Lunges
*EMOM 5 Burpees (start with 5 burpees)
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.
WarmUp4 Sets
1: Couch Stretch
2: Hanging (Bar)
3: Pigeon Pose
4: 250 M Row
Then;
6×3 BackSquat @80%
Then;
4 Sets
10 BackSquat @50% of BS
5 PullUps
Rest 2:00 & Repeat
Then;
3 Sets
30 Front Loaded Lunges (KB) (20/12KG)
20 TRX Rows
10 Burpees
Rest 1:00 & Repeat
Then;
FOR TIME
500 M Row
25 DB Thrusters (20/40)
800 M Run
25 DB Thrusters (20/40)
500 M Row
Then;
STRETCH
Warm-Up5 Minute Stationary Bike Ride
&
5 Minutes of Squat Patterning (OHS, Cossack Squats, GoodMornings, StepUps, Etc)
Then;
6×3 Front Squats @80%
Then;
5 Rounds
10 KB Front Squat (2×16/24)
10 Pushups (Paralletes)
10 Calories Assault Bike
Rest 1:00 & Repeat
Then;
4 Rounds
16 Weighted Walking Lunges (20/40)
12 Calories Skierg
8 Burpees
Rest 1:00 & Repeat
Then;
3 Rounds
25 HighStepUps
50’Double Unders or 100 Skips On Rope
25 V-Ups
Then;
2 Rounds
25 BackSquat @55% of BS
Then;
2 Rounds
Dips Near Failure
GHD Hip Extensions
Warm-Up10 Sets
100 M Row
Rest 20″ & Repeat
Then;
Heavy Double Deficit Deadlift
Then;
4×4 Deadlift @90% of Heavy Double
4×8-12 Weighted PushUps
Then;
2×15 Sumo Stiff Legged Deadlift @50%
2×30 Dumbbell Skull Crushers
Then;
5 Rounds
10 Bulgarian Split Squats (Per Leg)
10 Russian KB Swings (24/32)
40 Second Dip Hold (20″ Top- 20″ Bottom)
Then;
FOR TIME
7 TrapBar Deadlifts @60% of Deadlift
1 Burpee
6-2,
5-3,
4-4,
Etc
Then;
2 Sets
50 Straight Legged SitUps
20 AB Wheel RollOuts
50 Paces Farmers Carry (HEAVY!)
Then;
Stretch
MoveWpurpose 