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.
WarmUpHip Openers, Squat Patterning, Foam
rolling, and Light Stretching
Then;
10 Sets (Unbroken-Chill Pace)
3 Back Squats @65%
5 PullUps
7 PushUps
100 M Row or Skierg
Then;
4 Sets
X15 TrapBar Deadlift @60% of Deadlift
X10 Burpees
X50 Double Unders or 100 Skips on Rope
Then;
FOR TIME
100 Walking Lunges
80 RKB Swings (16/24)
60 Calories Skierg
40 Burpees
200 Double Unders or 300 Skips On Rope
Then;
5 Minutes
Lateral Sled Drag @100% of Front Squat
Then;
Stretch!
Other then the 20Mile Run. It’s all pretty reasonable.
Share this with a friend.
It’s realistic when you consider Batmans work capacity.
WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats
Then:
WorkUp to a Heavy Single Back Squat
Then:
4Sets
X4 Back Squat @ 75% of Heavy Single
X6-8 PullUp
Then:
4 Sets
X8 Front Loaded Lunges (KBs Front Racked)
X8 Chest Supported Row
Then:
3 Rounds of:
3:00-on, :90 Off
9 KB Swings
6 DB PushPress
3 Burpee PullUps
Then:
250 M Row x3(90-95% effort)
Rest 2:1 (2 time the duration it takes you to finish the 250)
Then:
2x
50 Straight Legged SitUp or Hollow Rocks
TRX Row till Near Failure
MoveWpurpose 