Category Archives: EMOM

Every minute on the minute

Cleans

By | | , , ,
Comments Off on Cleans

Already did heavy Front Squats this week so focusing on the Clean today.

3 rounds for form and foot position

  • 1 x Power Clean
  • 1 x Power Clean with Half Squat
  • 1 x Clean

Then every three minutes for 15 minutes, work up to a heavy

  • 3 x Power Clean

Then every 3 minutes for 9 minutes

  • 8-10 x Hang Power Clean @ 65% from above

Results: Power Cleans 160lbs. Hang Power Clean used 105lbs.

Front Squats then Front Squats, Reverse Lunges, Toe Touches and Dips

By | | , , , ,
Comments Off on Front Squats then Front Squats, Reverse Lunges, Toe Touches and Dips

Take 20 minutes and work up to a heavy

  • 5 x Front Squat

Then EMOM for 16 minutes rotate through the following stations each minute (4 sets of each)

  • Station 1 – 10 x Alternating Dumbbell Overhead Reverse Lunge @ 16kg per hand (5 per leg)
  • Station 2 – 10 x Weighted Toe Touches @ 8kg (r+l=1 rep)
  • Station 3 – 10 x Front Squat @ 65% from above
  • Station 4 – 10 x Dips

Results: Part 1 – 175lbs. Part 2 used 115lbs for the Front Squats.

Beep Test then Deadlifts

By | | , , , ,
Comments Off on Beep Test then Deadlifts

Starting with the Bergeron Beep Test. EMOM for as long as possible

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Then take 20 minutes and work up to a 1 RM Deadflit

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then every 3 minutes for 9 minutes

  • 15 x Touch and Go @ 50% from above

Results: Last time I did the Beep Test completed only 2 rounds plus 20 reps. This time 3 rounds plus 20 reps, no rest between sets, just enough time to move from Burpees to Thrusters. Deadlift 295lbs/134kg (165-185-205-225-245-265-275-285-295lbs). Last part used 155lbs.

Weighted Pullups then DB Snatch, Burpees and Pullups

By | | , , , ,
Comments Off on Weighted Pullups then DB Snatch, Burpees and Pullups

Every 3 minutes for 9 minutes

  • 3 x Weighted Pullups

Then a modified Street Parking WOD from Instagram.

EMOM for 16 minutes

  • 4 x Double Dumbbell Snatch @ 16kg
  • 4 x Burpees
  • 4 x Pullups

Results: Done. Worked out to 30-40 seconds work, 20-30 seconds rest. Nice workout.