EMOM

Every Minute on the Minute.

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 9 x Barbell Bent-Over Rows (155/ 105)
  • 9 x Dips
  • 9 x Barbell Snatch-Grip High-Pulls (155 / 105
  • 9 x Strict Chest-to-Bar Pull-Ups
  • 9 x Barbell Press (65% of 1RM)
  • 45ft Sled Pull (205lb / 135lb)

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 12 x Glute Bridges (205/155)
  • 24 x Hip Flexor Lifts (12ea. leg)
  • 12 x GHD Back Extensions (weighted)
  • 12 x plyometric push-ups

3 Rounds Alt E2MOM

  • 12 x Reverse Hyper
  • 12 x Bench Press. (50% of 1RM)
  • 12 x Hamstring curls
  • 12 x leg extension

Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 12 x Deadlifts. (50% of 1 RM)
  • 24 x Med Ball Side Throws (20/14)
  • 1:00min Sled Push (195/125)
  • 24 x Weight Lunges (30/20)
  • 12 x Squats (50% of 1RM)
  • 15 x GHD Sit-ups

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 12 x Barbell Bent-Over Rows
  • 12 x Band Tricep Pull Downs
  • 12 x Barbell Snatch-Grip High-Pulls
  • 12 x Strict Pull-Ups
  • 12 x Barbell Press (50% of 1RM)
  • 45ft Sled Pull (165lb / 95lb)

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 15 x Glute Bridges (185/135)
  • 30 x Air Lunges
  • 15 x GHD Back Extensions

3 Rounds Alt E2MOM

  • 15 x Reverse Hyper
  • 15 x Bench Press. (47% of 1RM)
  • 15 x Tricep Pull Downs

Tags:

8min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

  • 15 x RDL. (50/30)
  • 15 x Med Ball Under Hand Throws (20/14)
  • 1:15min Sled Push (145/95)
  • 30 x Alt High-Knee Box Step-Ups
  • 15 x Squats (45% of 1RM)
  • 15 x GHD Sit-ups

Recover bike with remaining time between rounds

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 15 x DB Upright Rows
  • 15 x DB Press
  • 15 x Band Face Pulls
  • 15 x DB Curls
  • 1:15 min x Trap Bar Carry (95lb)
  • 15 x DB Bench Press

Use 50% of 1RM divided by 2, or for simplicity, use 2 x 25-35/15-25 Dumbbells or Kettlebells

5 min Warm-up

  • Shoulder

Strength

15 min Alt EMOM

  • 8 – 10 Pull-ups
  • Rest
  • 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

  • 400m Run
  • 30 Wall Balls (20/14)
  • 10 Burpees

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

12 min Cardio Interval

  • 2 min Ski Erg
  • 2 min Rest

Clean Warm-up

10 Min EMOM

  • Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

  • :20 Max Assault Bike
  • 1 x Power Clean (80- 85%)

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats