The things you own end up owning you.

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.

The things you think about determine the quality of your mind. Your soul takes on the color of your thoughts.

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.

Want to be loved? Be worth loving.

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.

The greatest obstacle to living is expectation, which depends on tomorrow and wastes today

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.

If it is not right, do not do it. If it is not true, do not say it

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.

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.

8/15/16

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

8/12/16

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

8/10/16

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