Section 1
EMOM-every minute on the minute
You have one minute to complete each rep or cal count. The top of each minute starts your next movement.
16 min
Equals 4 laps around all movements
Mixture of upper, lower and cardio movements.
12/10cal Rowers
15 BB palms out Bent-over rows 105/65
10 Burpee box overs
8 lunge 2 curls combo 25/15
18min AMRAP BB 95/65-115/85
8 staggered leg DL (4 each side)
8 power cleans
8 front squats
4 SOH
8 Pull ups
Rest 1 min before starting next round.
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes