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E.M.O.M. DAY (Every Minute on The Minute) 9min Power EMOM + 16min Strength EMOM + 6min Conditioning Finisher

Monday, March 29

E.M.O.M. DAY (Every Minute on The Minute)  9min Power EMOM + 16min Strength EMOM + 6min Conditioning Finisher

9 Minute Power E.M.O.M:  3 Moves / 3 Rounds

  • Min 1: 6x Broad Jumps  (Non-Impact:  Load Absorption)

  • Min 2: 10x Goblet Cleans or 2x 10 KB Swings

  • Min 3: :30/:30 Skip in Place (Non-Impact: Fast March)

16 Minute Strength E.M.O.M:  4 Moves / 4 Rounds

  • Min 1: 5x (ES) Lateral Squat Progression (assisted – BW – goblet)

  • Min 2: 5x (ES) Single Arm Floor Press

  • Min 3: 5x (ES) Single Leg Deadlift Progression (assisted – BW reaching – weighted)

  • Min 4: 5x (ES) KB Bent Row

6 Min. Conditioning Finisher – :40/:20 per exercise, 2 rounds:

  • 4x Plank Shoulder Taps -> Ninja

  • 4x Lateral “Barrier” Jumps -> Burpee

  • 4x High Knees -> Stepback Lunge R/L

**NON-IMPACT: 6 Min. Bike Intervals: :20 sprint/:40 rest

Details

Date:
Monday, March 29
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