If you seek tranquility, do less.

15 Minute EMOM

Minute 1- 8 Bulgarian Squats

Minute 2- 8 Burpees

Minute 3- 20 Battle Rope Slams

Then;

8 Minute EMOM

Minute 1: Max Effort TRX Rows

Minute 2: Max Effort Lunges

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Every expert was once a beginner.

10 Minute EMOM

Minute 1- 10 Overhead Press

Minute 2- 15 Hanging Knee Raises

Then;

8 Minutes

Minute 1: 8 Lateral Raises + 8 Front Raises

Minute 2: 40M Farmers Walk

Then;

5 Minutes (NonStop)

7 Dumbbell Clean and Press

14 Vups

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Greatness should not depend on the incompetence of others.

12 Minute EMOM

Minute 1- 7 Weighted PushUps

Minute 2- 5 BoxJumps

Then;

8 Minutes

Minute 1: 10 Compound PushUps

Minute 2: 10 Dumbbell Snatches

Then;

4 Minutes (NonStop)

10 Dumbbell Cleans

8 Strict OverheadPress

6 Devil Press

4 Thrusters

20Vups

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Efficiency is just Intelligent Laziness.

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.

Big Exhales!

12 Minute EMOM

Minute 1- 150/200M Row

Minute 2- 50Meter Bear Crawl

Minute 3- 10 Ball Slams

Then;

10 Minute EMOM

Minute 1- 5 Weighted PushUps/10 PushUp

Minute 2- 10 Dumbbell Snatches (5/5)

Then;

8 Minutes (NonStop

500M Row

25 Burpees

300M Row

15 Burpees

100M Row

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.

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.

8/30/16

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

8/29/16

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

8/23/16

WarmUp2 Sets

25 BandTears

15 BallSlams

5 PushUps

250 M Row

Then;
6 Sets

3 Pause Bench Press @75%

Then;
4 Sets

15 Incline DB Chest Press

10 Double KB Swings (16/24)

5 KB Pause Front Squats (16/24)

Then;
4 Sets (Chill Pace)

15 KB Swings

10 Dips

5 Burpee PullUps

Then;
3 Rounds For Time:

25 American Swings (16/24)

50 Walking Lunges

25 PushUps or Dips (Smallest set- 5s)

50 Double Unders (100 Single Skips)

Then;
2 Sets

Hanging Leg Raises (Near Failure)

Waiter Carry (50M)

25 Back Extensions 

Then;
Stretch!