EMOM

Every Minute on the Minute.

16 min EMOM

  • 9 cal row
  • 7 front Squats. (135/65)
  • 5 bar facing burpees
  • 3 power cleans and jerks. (165/95)

20 Minute Alt EMOM

  • Min 1 – 12 x Front Squat
  • Min 2 – 12 x Push Press
  • Min 3 – 12 x Thruster
  • Min 4 – 200m Run
  • Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

Metcon

21-minute Alt EMOM

  • 12 Deficit Push-ups (use 45’s)
  • 6 Med-Ball Ground to Overhead (80/50)
  • Max Cal AB

Score – Max Cals

Metcon

18 minute Alt EMOM

  • 10 goblet squats (90/60)
  • 12 TTB
  • Max Cal AB

Score – Max Cals

Metcon

24 minute E3MOM

  • 12/9 Cal Assault Bike
  • 8 toes-to-bar

Outside if the weather permits.

Metcon

24 minute E3MOM

  • 15 / 12 Cal AB
  • 80/50 lb Overhead ball carry 25m
  • 5 ball squats
  • Max Push-ups

Outside if the weather permits.

METCON

For Time

  • 300 Cal C2 Bike
  • E2MOM 5 Front Squats (135/95)

Metcon

20min EMOM

  • 25m Trap Bar Carry (145/95)
  • 10 Hang clean and jerks (95/65)
  • 15 Wall balls (20/14)
  • 20 Bicep Curls w/ empty bar (45/35)
  • 12/10 Cal Assault Bike


Strength

  • Bench Press 3 x 5 @ 50%. 1RM
  • Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

  • 5 Clean and Jerks (135/95)
  • 10 Toes-to-bar

Gymnastics

  • 100+ Toes-to-bar throughout the workout

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 6 x Glute Bridges (315/225)
  • 12 x Hip Flexor Lifts (6ea. leg)
  • 6 x GHD Back Extensions (weighted)
  • 6 x Handstand push-ups

3 Rounds Alt E2MOM

  • 6 x Reverse Hyper (150+/100)
  • 6 x Bench Press. (75% of 1RM)
  • 6 x Hamstring curls
  • 6 x Tricep Pull-downs