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
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets