Category Archives: EMOM

Every minute on the minute

Deadlifts and Box Jumps then a KB Complex

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4 rounds of

  • 6 x Touch and Go Deadlift @ 135lbs/106kg (heavier than last time)
  • Rest 30 seconds
  • 10 x Box Jumps
  • Rest 2 minutes

Then EMOM for 20 minutes with a single Kettlebell

  • 16 x Suitcase Deadlifts @ 24kg Left
  • 16 x Suitcase Deadlifts Right
  • 8 x Alternating Kneel Stand with LB in Front Rack Left
  • 8 x Alternating Kneel Stand with LB in Front Rack Right
  • 16 x Kettlebell Swings

Results: Done as shown.

Deadlifts and Wall Walks then DUs BJOs and KBS

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4 rounds of

  • 8 x Touch and Go Deadlift @ 125lbs/102kg
  • Rest 30 seconds
  • 5 x Wall Walk plus wall facing Handstand Pushup
  • Rest 2 minutes

Then 3 rounds for max reps

  • 1 Minute – 50 x Double Unders plus Max Kettlebell Swings @ 32kg
  • Rest 1 minute
  • 1 Minute – 50 x Double Unders plus Max Box Jump Overs
  • Rest 1 minute

Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.

Cleans and Front Squats the a KB EMOM

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 65% of 1RM
  • 1 x Hang Clean
  • 1 x Clean

7 rounds increase weight per round

  • 5-5-3-2-1-1-1 x Front Squat

Then EMOM for 12 minutes

  • 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
  • 6 x Kettlebell Pushups (hands on ball of KB)
  • 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)

Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!

Bench Press then Row and Sandbag Thrusters

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Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 55% 1RM
  • 7 x Bench Press @ 65% 1RM
  • 5 x Bench Press @ 70% 1RM
  • 5 x Bench Press @ 70%
  • 5 x Bench Press @ 70%
  • 7 x Bench Press @ 65%
  • 9 x Bench Press @ 55%

Then from Crossit mainsite…

Every 10 minutes for 30 minutes

  • Row 500m
  • Max Unbroken Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Bench Press 125-140-155( 3)-140-125lbs (57-64-70kg)… Metcon 70 Thrusters.

Clean Complex then KB EMOM

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5 rounds of the following complex, increaseing weight wach round

  • 2 x Hang Power Clean
  • 2 x Power Clean
  • 2 x Clean

Then 5 rounds continung from the last heaviest weight work up to a heavy

  • 1 x Clean

EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)

  • 6 x Kettlebell Swing @ 20kg
  • 4 x Kettlebell Clean
  • 2 x Kettlebell Overhead Press
  • 1 x Kettlebell Thruster

Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.