EMOM

Every Minute on the Minute.

Tags:

Alt Tabata Warm-up

  • Bar Hollow Body
  • Sit-up / V-ups
  • Light Sled Push
  • Handstand Hold

Conditioning

15 min E90S

  • 45ft Sled Pull (Body Weight +)
  • 4 Box Jumps Overs
  • 6 GHD Sit-ups

5 min Rest

15 min E90S

  • 45ft Sled Push (Body Weight+)
  • 4 Box Jump Overs
  • 6 Toes-To-Bar

Strength

5-min EMOM

  • 2-3 Strict Chest to Bar Pull-Ups
  • Warm Up Clean and Jerk.

7-min EMOM

  • 1 Heavy Clean and Jerk

7 min E30S

  • 1 Heavy Clean and Jerk @ 70-80% of First Set

Conditioning

5 Rounds

  • 25 Cal Assault Bike
  • 15 Hang Clean and Jerks
Tags:

Strength

12 min EMOM

  • 5 Ring Dips
  • 3 Clean Pulls

Conditioning

20min E5MOM

  • 200m Sprint
  • 20 Wallballs (30/20)
  • 10 Bar-facing Burpees
  • 5 Squat Cleans at (165/115)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

10 Rounds

  • 3 x Front Squat
  • 10 weighted jumping squats (95/65)

Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.

Conditioning

7 Rounds for time

  • 12 Cal Assault Bike
  • 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

15 min EMOM

  • 1 Clean and Jerk at 80%

Conditioning

16 min Alt EMOM

Even Minutes

  • 30m Sprint
  • 5 Toe to Bars

Odd Minutes

  • 30m Sprint
  • 4 DB Single Arm Snatches (80/50)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

7 Rounds

  • 5 Kettlebell Rows (53s/35s)
  • 5 Bench Press (work-up to heavy)

Conditioning

10min E2MOM

  • 10 Bench Press (145/95)
  • 10 Kettlebell Rows (53s/35s)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

  • 5 x 5 deadlifts

Conditioning

Partner Alt EMOM For Time

Until 10,000km is reached on C2 Bike Erg

  • 3 Clean and Jerk with Plate (65/45)
  • Max Meters on Bike

Split work as needed

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Conditioning

E2MOM for 20 min

  • 7 Cal Assault Bike
  • 5 Wallballs (20/14)
  • 1 Squat Clean (185/135)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

10 min AMRAP

  • 6 Controlled Push Jerks (115/75)
  • 6 Broad Jumps

Conditioning

18 min Alt Emom (45-sec on, 15-sec transition)

  • C2 Bike Erg (hold 1200/800+ cal/hr)
  • Rower (hold 1200/800+ cal/hr)
  • Ski Erg (hold 1000/700+ cal/hr)

Split work as needed

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Conditioning

Assault Bike Intervals

  • 3:00-min warm-up
  • 5 Rounds
    • :30-second Sprint
    • 1:00-min Recover Ride
  • 2:00–min cooldown

10min EMOM

  • 5 – 6 Thrusters (95/65)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist