Monday July 17 – EMOM All Day Long

EMOM All Day Long

6-Min Strength EMOM. CHOOSE ONE:

2KB Step Back Lunge 4/leg x 3 MIN

Goblet Lunges 4/leg x 3 MIN – max bodyweight stepback lunges for remainder of the minute  

OR  

2KB See Saw Press 4/arm x 3 rounds

1-Arm Push Press 4/arm x 3 MIN –  max band shoulder press for remainder of the minute

 

3-Person Strength EMOM (12 min) – 4 RNDS

  • 1st  Min: 10 KB Goblet Squats (use swing weight for squats)

  • 2nd Min: 15 Jungle Gym Rows (getting as horizontal as possible)

  • 3rd Min:  20 KB Swings R – (60+/45+) W – (45+/ 35+) B – (35+/25+)

3-Person Conditioning EMOM (12 min) – 3 min RNDS x 4 RNDS

Teammates switch positions after each exercise (Row → Jump Rope → Burpees)

  • Teammate 1: Row R: 150M W: 125M B: 100M  Get up off ERG & Rest the Remainder of the Minute

  • Teammate 2: 30 Double Unders / W: 60 Singles B: 40 Singles & Rest the Remainder of the Minute

  • Teammate 3: Burpees & Stand behind ERG Ready to strap feet in and Rest the Remainder of the Minute [R: 12 W: 10 B: 8]