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
10 sumo squats 185/135
12 DB cleans 50/35
12 Renegade rows 55/35
—part 2
AMRAP- 16min as many rounds as possible
Barbell complex rx 95/65 +115/75
8-Deadlifts
8- Rows
4- front squats
4- SOH (shoulder to overhead)
25/50 DU/singles
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat