Thursday September 28th – 12 Week Strength EMOM + 16 Minute Circuit

Thursday:  9/28

Standard 10 Minute Warm Up:

5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement

Lower Body – 3 on each side Hip C.A.R.S

New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 2  

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat

 

Followed By:

Groups of 4:  4 RNDS :40/:20 = 16 Mins Non-Stop Work

  • Station 1: Burpees
  • Station 2: Over Head Med Ball March: :2 Sec Pause @ Top
  • Station 3: RND 1 & 3 KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
  • RND 2&4 2KB Cleans [This can be any Clan Variation] R(40+/30+)W(35+25+)B(30+/20+)
  • Station 4: TRX Kneeling Roll Out  B: Standing TRX Plank Hold