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.
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.
WarmUp400M Run
20’Band Tears
10′ Shoulder Dislocaters (PVC Pipe)
Then;
5×3 Strict OHP @75%
Then;
4×4 PushPress @80%(of your strict Press)
Then;
3×15 Seated Overhead Dumbbell Press
3×10 Strict Hanging Leg Raises
Then;
15 Minute “AMRAP”
12 KB Swings
9 Dumbbell PushPress (50s)
6 ChinUps
30 Battle Rope Slams or 3 Burpee BoxJumps
Then;
12 Minute EMOM
Minute 1: 150M Row
Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets
25 Lateral Dumbbell Raises
25 Front Dumbbell Raises
Then;
5 Minute of Accumulated Hanging
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
WarmUp
5Sets
100 Meter Row & 15 Seconds Rest
Then;
3×3 BackSquats @75%
2×1 Backsquat @85%
2×2 Backsquat @80%
2×10 BackSquat @65%
Then;
5 Sets of:
5 Back Squats @ 70%
5 ChinUps+10 Pushups
Then;
3 Rounds “For Time”
30 Walking Lunges
15 Burpee ChinUps
Then;
6 Minute Lateral Sled Drag (Alternate Side Every Minute)
Then;
STRETCH
Warm-Up5 Minute of Squat Patterning & Shoulder Mobility
6×2 Power Snatch – From Blocks @70%
Then;
5 Sets
3 Front Squats @75%
6 PullUps
9 PushUps
Then;
4 Rounds
15 Calories on Skierg
12 DB Snatches (Alternating Arms)
10 PushUps
Then;
3 Sets
15 TrapBar Deadlift @60%
15 Tricep Pushdowns
Then;
2 Sets
25 Leg Press
STRETCH
At a moderate intensity!
15 Minutes:
Minute 1: 10-15 Calorie Row
Minute 2: 8-10 PushUps
Minute 3: 15 KB Swings
Repeat 5x
Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike
Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)
Minute 3: 6-12 Hanging Leg Raises
Repeat 4x
Then:
9 Minutes:
Minute 1: Max Effort SitUps
Minute 2: 10-12 Ball Slams
Minute3: Back Extensions
Repeat 3x
Then:
6 Minutes of Steady State Cardio.
Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful.
MoveWpurpose 