10 Minute EMOM
Minute 1- 1 Turkish Getup
Minute 2- 10 Hanging Knee Raises
Then;
8 Minute EMOM
Minute 1- 14 KB Snatch
Minute 2- 5 Sun Salutations
Then;
6 Minute EMOM
Minute 1- 50M Farmers Walk
Minute 3- 8 Dragon Flags
Then;
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- 8 Suitcase Deadlifts / TrapBar
Minute 2- 30M Bear Crawl + 5 BallSlams
Then;
8 Minute EMOM
Minute 1- 15 Russian KB Swings
Minute 2- 30M CrabWalk + 4 Rotating BallSlams
Then;
3 Sets UNBROKEN
20 Reverse Lunges
40 Battle RopeSlams
60 Meter Farmers Walk (Heavy)
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
14 Minute EMOM
Minute 1- 3 Weighted PushUps + 5 Clap PushUps
Minute 2- Max Distance Bike Ride
Then;
6 Minute EMOM
Minute 1- 30M Waiter Carry
Minute 2- 30 Rope Slams
Then;
5 Minutes (NonStop)
8 Sit-ups
6 Vups
4 PushUps
20 M Bear Crawl
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.
14 Minute EMOM
Minute 1- 4KB Cleans + 2OHP (16/24KG)
Minute 2- 100-200 Meter Run
Then;
6Minute EMOM
Minute 1- 8 KB Clean and Press
Minute 2- 10 Rotating Ball Slams
Then;
5 MinuteS
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.
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.
Warm-Up5 Minute Bike Ride
250 M Calories Skierg
Then;
Max Effort Box Jump (10 attempts)
Then;
7×2 Power Cleans @75% of Power Clean
7×7 Parrallette PushUps
Then;
4×4 Bench Press @80%
Then;
3 Sets
15 Incline DB Chest Press
Then:
10 Sets
10 KB Swings
5/8 Dips
Then;
FOR TIME
400 M Run
25 PushUps
50 KB Swings
25 PushUps
400 M Run
Then;
Stretch
WarmUpHip Opening & Squat Patterning
Then;
6 Sets
2 FrontSquats 70%
5 PullUps
Then;
5 Rounds
10 KettleBell Goblet Squats (16/24)
10 Calories Assault Bike
20 Rope Slams
Rest 1:30
Then;
FOR TIME:
50 Walking Lunges
50 TRX Rows
50 Calories Bike
50 TRX Rows
50 Walking Lunges
Then;
Stretch
WarmUp3 Sets
250 M Skierg
Then;
45-60 Minute EMOM
Minute 1: 5 Thrusters (115/75)
Minute 2: 5 PullUps
Minute 3: 10 Calories Rower
Then;
1 Mile Run @80%
Then;
Rest & Recover
Warm-UpTabata Bike Sprints @70% Intensity
Then;
4×4 Front Squats @65,70,75,80%
Then;
4×4 BackSquat @60,65,70,75%
Then;
2×20 Zercher Squats @35% of Front Squat
Then;
5 Rounds
1/2 Mike Bike Sprint
10 PushUps
5 PullUps
Rest 1:00 & Repeat
Then;
10 Rounds FOR TIME:
5 KB Front Squats (16/24)
5 Burpees
10 Calorie Row
Then;
5 Minute Lateral Sled Drag (20M per side)
Then;
Stretch
MoveWpurpose 