No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself.

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.

…but if a thing is humanly possible, consider it to be within your reach.

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.

Energy Transfers. It’s Science.

18 Minute EMOM

Minute 1- 10 Lunges + 5 Goblet Squats

Minute 2- 5 Pullups + 5 BallSlams

Minute 3- 10 Pushups

Then;

6 Minutes

8 StepUps (per leg)

10 TRX Rows

20 Skips on Jump Rope

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.

Cossack Squats

These squats are an amazing tool in improving both your strength & mobility.

Add them into your warmup!!

http://breakingmuscle.com/strength-conditioning/cossack-squat-variations-for-improved-strength-and-mobility

8/4/16

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

8/1/16

Warm-Up
1000 M Row

Then;

6×2 Front Squats @75%

Then;

4 Sets

15 Goblet Squats 

15 Lat PullDowns

Then;

10 Minute AMRAP

20 Walking Lunges

5 PullUps

10 Ball Slams

Then;

3 Sets 
25 Leg Press

Then;

2 Sets

50 Band Tears

Then;

Tabata Assault Bike or Rowing Machine (Record Calories Burned)

Then;

STRETCH

7/31/16


WarmUp3 Rounds

8x Spiderman Lunges with a Rotation

6x PushUps

4x 15″ Pigeon Poses (2 Per Side)

20″ Dead Hang (PullUp Bar)

Then;

5 Sets
2 Muscle Snatches 50-55%

4 OverHead Squats

Then;

6 Sets
X3 Power Cleans @65%

X30″ HandStand/PushUp or Dip Hold

Rest 1:00 & Repeat

Then;

3 Sets Unbroken
15 Kettlebell Swings (16/24KG)

10 PushUps

500 M Row

Then;

2 Sets
20 HighBox StepUps (Lightly Loaded)

20 Bent Over Row (16/24KG) 

Then;

12 Minute Run:
1:00 On- 2:00 Off (80%-50% Effort)

Then;

STRETCH/FOAM ROLL (7-10Minutes)

ANY QUESTIONS- Feel free to Contact me 

🏋🏽Grab a friend & “Get after it”