Category Archives: EMOM

Every minute on the minute

Dumbell Presses then KB Swings, Cleans and Push Press

By | | , , , ,
Comments Off on Dumbell Presses then KB Swings, Cleans and Push Press

6 rounds of

  • 4 x Seated Dumbbell Press @ 18kg
  • 8 x Dumbbell Bench Press @ 18kg
  • Rest 2 minutes

Then EMOM for 12 minutes

  • 3 x Dual Kettlebell Swing @ 14kg per Hand
  • 3 x Dual Kettlebell Clean
  • 3 x Dual Kettlebell Push Press

Then a finisher for time

  • 15 x Alternating Plank Kettlebell Pull Through (over/back = 1 rep)
  • 30 x Alternating Dynamic Planks (down/up = 1 rep/15 per side)
  • 45 x Mountain Climbers (l+r = 1 rep)

Results: Done as shown. Heavier on the Kettlebells would have been better but only have one of each the heavier KBs. Finisher 4:25.

KBS, Row, RFE Split Squats, Overhead Presses and T2B

By | | , , , , , ,
1 Comment

Buy in

  • 100 x Kettlebell Swings @ 24kg (break as needed)

Immediately followed by EMOM for 20 minutes rotate through the following 5 movements (4 rounds of each)

  • 12 x Seated Overhead Press Left @ 14kg
  • 12 x Seated Overhead Press Right
  • 12 x Rear Foot Elevated Split Squat Left Leg @ 2 x 14kg Kettlebell
  • 12 x Rear Foot Elevated Split Squat Right Leg
  • 12 x Toes to Bar

Immediately followed by

  • 1000m Row

Results: 29:02.

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

By | | , , ,
Comments Off on Tuck Lever and Handstand Hold then Weighted Pullups and Dips

Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…