Category Archives: EMOM

Every minute on the minute

Front Squats then Upright Rows, DUs, Curls, Row and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.

Every 5 minutes for 25 minutes

  • 150m Row
  • 12 x Barbell Upright Rows @ 45lbs (open bar)
  • 15 x Pushups
  • 12 x Dumbbell Bicep Curls @ 9kg each hand
  • 40 x Double Unders

Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.

Core Work then Bent Rows, Step Ups and Row

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3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds

  • Side Plank Left
  • Side Plank Right
  • Mountain Climbers

Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.

  • 20 x Dumbbell Bent Over Row @ 18kg per Hand
  • 30 x Weighted Step Ups
  • 400m Row (or Run)

Results: Metcon 4:32(-5:15-5:40)

Power Cleans then HSPU and Core Work

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Every 3 minutes for 12 minutes

  • 1.1.1.1.1 x Power Clean @ 80% of 1RM

Then every 3 minutes for 9 minutes

  • 10 x Touch and Go Power Cleans @ 50-60%

Then 3 rounds

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • Repeat the above for 3 sets
  • 5 x Handstand Pushups plus 10 second Handstand Hold

Results: Part 1 used 135lbs. Part 2 – 95lbs.

Bench and Pushups then Pullups and Handstand Hold

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Every 3 minutes for 12 minutes

  • 5 x Bench Press @ 70-75% of 1RM
  • 10 x Plyometric Pushups

Then EMOM for 10 minutes

  • Even Minute – 6-8 x Strict Pullups
  • Odd Minute – 30 second Handstand Hold

Then 3 rounds of

  • 10 x Weighted Side Plank Crunches each side @ 5kg
  • 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.

TRX Core Work then Bench Press and Pushups

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4 rounds, resting as needed

  • 10 x TRX Mountain Climbers (L+R=1 rep)
  • 3 x TRX Atomic Pushup
  • Repeat for 3 sets

Then 5 rounds to work up to a heavy

  • 3 x Bench Press

Then every 3 minutes for 12 minutes (4 rounds)

  • First and Third Rounds – 10 x Offset Pushups with left hand raised and 10 x Offset Pushups with right hand raised (20 pushups total per round)
  • Second and Fourth Rounds – 10 x Narrow Grip Pushups

Results: Bench Press got up to 195lbs (new 3RM).