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“The Package Deal”:  3 x 8 Min. E.M.O.M. Stations

Monday, May 10

“The Package Deal”:  3 x 8 Min. E.M.O.M. Stations

Station 1:  8 Min Rowing EMOM

  • Every Minute on the Minute:  10x Power Strokes, then easy paddle with good form to finish out the minute.  Aim for about :30 sec difference between the two paces (power strokes vs. easy paddle)

  • The power strokes are not a full sprint.  We want the Stroke Rate to be 30 or under.  This should take :20-:30 sec, and we want to focus on producing as much speed and power as possible with the drive phase, slow and smooth on the recovery.

Station 2:  8 Min. Strength EMOM

  • Min. 1:  12/10/8 x Squat Progression (Assisted > BW > Goblet)

  • Min. 2:  12/10/8 x Push Up Progression (Hands Elevated/Negatives > Partial Depth > Full Depth > Weighted/Feet Elevated)

Station 3:  8 Min. Partner Conditioning/Core EMOM

  • One minute for both partners to complete the primary exercise.  (P1 completes exercise while P2 holds side plank, then switch. Rest for remainder of minute when both partners are done with reps of primary exercise)

  • Min. 1:  12/10/8x (total) Block Jumps (Non-Impact:  Lateral Lunges) / Side Plank R

  • Min. 2:  12/10/8x Burpee Progression / Side Plank L

 

 

ONLINE:

 

Mobility Starter:  HIP CARS 5x Each Side

 

“The Package Deal”:  M.O.T.M. Workout for Kerry & Terry J.!:  3 x 8 Min. E.M.O.M. Stations

Station 1:  10 Min. Strength EMOM

  • Min. 1:  12/10/8 x Squat Progression (Assisted > BW > Goblet)

  • Min. 2:  12/10/8 x Push Up Progression (Hands Elevated/Negatives > Partial Depth > Full Depth > Weighted/Feet Elevated

Station 2:  10 Min. Conditioning/Core EMOM

  • Complete the number of reps of the first exercise, then finish out the minute with the second exercise.

  • Min. 1:  12/10/8x (total) Block Jumps (Non-Impact:  Lateral Lunges) -> High Plank Hold

  • Min. 2:  12/10/8x Ninjas -> Glute Bridge March

5 Min. Core Finisher:  :30 sec @ each move, 2 rounds through

  • Hollow Hold

  • Deadbugs

  • Superman Hold

  • Plank Shoulder Taps

  • Birddog

Details

Date:
Monday, May 10
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