Category Archives: EMOM

Every minute on the minute

Sumo Deadlifts then DUs, Devil Press and Step Overs

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5 rounds of

  • 3 x Sumo Deadlift @ 270lbs/125kg

Then 3 rounds of

  • 15 x Heavy Kettlebell Swings @32kg

Then for time, the German Throwdown Qualifier 22.1… EMOM until you reach 50 reps of each…

  • Odd – 15 x Double Unders, max reps Devil Press @ 14kg per hand
  • Even – 15 x Double Unders, max reps Box Step Overs @ 14kg per hand

Results: Deadlift wam up… 5@135, 3@185-235lbs. Metcon 14:47 (may have forgotten the Pushup on the Devil Press?)… tough one either way.

Core Work, Ring MUs, Handstand Progressions

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3 sets of

  • 3 x TRX Knee Tucks
  • 6 x Mountain Climbers (r+l=1 rep)
  • Repeat for 3 rounds

3 rounds of

  • 5 x Weighted Ring Rows @ 10kg (feet on bench)

Then every 30 seconds for 10 minutes

  • 1 x L-Sit Ring Muscle Ups

Then spend 10-15 minutes on

Results: For the Muscle Ups, all went well, missed on rep 7 and 17, otherwise was able to complete all.

Sumo Deadlifts then Fight Gone Bad

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3 rounds

  • 5 x Sumo Deadlift @ 70% of 1RM Deadlift

Then, for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Row for Calories
  • 60 seconds rest

Results: Used 210lbs for the Deadlift. Metcon 274 reps (106-87-81).

Presses, Power Cleans, Front Squats and Burpees

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4 rounds of

  • 10 x Strict Press @ max weight from last time

Then 3 rounds of

  • 10 x Hang Power Clean

Then the Macho Minute WOD from Crossfit New England…

EMOM for 15 minutes for max Burpees

  • 3 x Power Clean @ 95lbs
  • 3 x Front Squat
  • 3 x Push Press
  • Max Burpees

Results: Used 85lbs for the Strict Press. 65lbs for the Cleans. Metcon 53 Burpees… super hard.

Pike Lifts then Strict Presses, Burpees, Hang Power Cleans, and Wall Balls

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3 rounds of

  • 5 x Hanging Pike Lifts (from pullups bar)
  • 5 x Hanging Knees to Waist

4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Strict Press

Then based on a WOD from nc.fit on Instagram (looked easy enough)….

EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)

  • Min 1 – 14 x Burpees
  • Min 2 – 14 x Hang Power Clean @ 43kg
  • Min 3 – Max Sandbag Thrusters @ 20kg (or Wallballs @ 10kg)
  • Min 4 – Rest

Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.

Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.