Updated: Oct 19, 2021
EMOM
Every minute on the minute
2 EMOMS 16min each
You have 1 min to complete each movements rep count/Cal’s. Whatever time you have left from that min is your rest.
Start the next movement at the top of the next min.
Sec1
16 8each leg Split squats 30/25
15/10 Chin ups
12 KB/DB Thrusters 50/35
12/10 Rower
Sec2
15 wall balls
15 Box overs
12 clean and press 95/65
8 rounds of 6 Mountain climbers & 2 push-ups
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