EMOM- every minute on the minute
You have one minute to complete each rep/cal count. The top of each minute starts your next movement.
16 min EMOM
Equals 4 laps around all movements
Mixture of upper, lower and cardio movements.
12/10 Bike/rowers
20 Palms out BB row 95/65
10 double DB box overs 50/35
18 Bosu Alt push ups
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AMRAP- 16min as many rounds as possible
Barbell complex rx 95/65
8-Deadlifts
6- hang cleans
4- front squats
4- SOH (shoulder to overhead)
25/50 DU/singles
Score:
EMOM: count the amount of reps you didn’t complete that’s your score. If completed all put 0 and if you did RX or not.
Example- 15 RX
AMRAP: Score is the amount of rounds and reps completed. And weight of BB.
Example- 10rounds +10reps #95
double DB box over
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