emom

Tuesday, March 27, 2018

Skill: Every Minute on The Minute for 9 Minutes of:
Minute 1 Ring Support (:30-:45)
Minute 2 Bar Hang (:50)
Minute 3- Supermans X 25-30 Reps

Workout: Every Minute of The Minute for 20 Minutes of:
Minute 1 15 Slam Balls (30,20)
Minute 2 10-15 Toes to Bar
Minute 3 20,16 Calories on Airdyne
Minute 4 10 Plyo Push Ups (45,25)

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