emom

Monday, February 12, 2018

Strength: Back Squat Every Two Minutes for 12 Minutes:
2 Back Squats Climbing to 85% of 1RM

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
5 Power Snatch (115,75)
20’ Overhead Walking Lunges (115,75)
5 Front Squats (115,75)
20’ Front Rack Walking Lunges (115,75)

Wednesday, January 24, 2018

Skill: Every Minute on the Minute for 6 Minutes:
4 Kipping Handstand Push Ups + 2 strict Handstand Push Ups

Workout: As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
12 Sumo Deadlift High Pull (95,65)
6 Box Jump Overs (24,20)
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
8 Sumo Deadlift High Pull (115,75)
6 Box Jump Overs
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
4 Sumo Deadlift High Pull (135,95)
6 Box Jump Overs

Thursday, January 11, 2018

Skill: Every Minute on the Minute for 7 Minutes:
2 Chest to Bar Pull Ups + 2 Toes To Bar + 2 Bar Muscle Ups

Workout: 4 Rounds for Time of:
30 Alternating Dumbbell Power Snatches (50,35)
20 Dumbbell (10,5) Box Jumps, STEP downs (24”,20”)
10 Dumbbell Shoulder to Overhead (50,35)

Tuesday, January 9, 2018

Strength: Superset
5×4 Bench Press (Climbing)
10×4 Plyo Push-ups

Workout: Every Minute on the Minute for 3 Minutes
10 Double Unders + 10 Deadlifts(185/125)
*rest 2 minutes
As Many Rounds and Reps as Possible in 6 Minutes of:
10 Double Unders
10 Deadlifts (185/125)
20 Double Unders
10 Deadlifts
30 Double Unders
10 Deadlifts
etc. (add 10 double under each round)

Friday, December 8, 2017

Skill: Every Minute on the Minute for 10 Minutes – Alternate between:
3 Bar Muscle-Ups
15 Ab-Mat Sit-ups

Workout: As Many Rounds As Possible In 20 Minutes of:
9 Power Snatch (95,65)
6 Overhead Squats (95,65)
20 Bar-facing Burpees

Tuesday, November 14, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the
NUMBER of reps in set 3.
:20 Hollow Hold after each Deadlift Set

Workout: Every minute on the minute for 15 minutes
Station 1: Box Push (135/95)
Station 2: 10 Power Snatch (95/65)
Station 3: 20 Hollow Body Flutter Kicks

Accessory: Arch Rocks X 100
Ring Support Holds in Hollow
6 Sets of :15 Seconds
Mobility / Smash
Reverse Hyper X 20
Scap Smash X 1:00/1:00
Pec Smash X 1:00/1:00

Tuesday, October 3, 2017

Strength: Deadlift
Set 1-10 reps @ 50% of 6 Rep Max
Set 2-6 reps @ 75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: Every minute on the minute for 20 minutes of:
Min 1 – 4 Squat Clean Thruster (135,95) (RX+ 155,105)
Min 2 – (30,24) Calorie Airdyne
Min 3 – 20 Slam Balls (20,10)
Min 4 – Rest

Thursday, June 15, 2017

Workout: “Jess”

Every :30 for 6 minutes of:
4 Power Snatches (95,65)
5 Push-ups
6 Abmat sit-ups

– Rest 5 minutes

As many rounds as possible in 15 Minutes of:
25 Wall Balls (20,14)
8 Bar Muscle-ups
25 Wall Balls
6 Bar Muscle-ups
25 Wall Balls
4 Bar Muscle-ups
25 Wall Balls
2 Bar Muscle-ups

Happy Birthday Jess!