Category Archives: EMOM

Every minute on the minute

Deadlifts and Lungesters

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 Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.

Deadlift

  • 5 x @ 75-80%
  • 3 x @ 80-85%
  • 2 x @ 85-90%
  • Max Reps at 80%

EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds.  This is the Street Parking WOD from Marh 14 posted on Instagram.

  • 6 x Deadlifts @ 95lbs
  • 3 x Lungsters @ 95lbs

Results:  Deadlifts used 235-265-285lbs.  Max reps 11 @ 235lbs.  For the metcon, started as an EMOM, ended as a AMRAP.  Only got to 4 rounds plus 8 reps (5th minute) on the EMOM.  Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes.  Completed 6 rounds plus 7 reps for the second part.  Total 11 rounds plus 6 reps.  Should have gone with 75lbs.

Gymnastics Conditioning

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After yesterdays all weight lifting workout, decided to work on gymnastics conditioning today.

EMOM for 16 minutes (8 rounds)

  • First round: 3 – 5 x Weighted Dip @ 15kg
  • Second round: 2 – 3 x Weighted Pullup @ 15kg

Rest  1 – 2 minutes then two rounds of

  • Max Effort Dynamic Plate Pushups
  • Rest 1 minute
  • Max Effort TRX Reverse Rows with feet on 20 inch/50cm box
  • Rest 1 minute

Then EMOM for 15 minutes (5 rounds)

  • First round: 6 – 8 x Glute Bridge @ 110lbs/50kg
  • Second round: 8 x TRX Pike Press
  • Third round: 8 x Russian Twist @ 14kg (over and back is 1 rep)

Results:  Weighted Dips did all 5 reps.  Pullups dropped to 2 reps after 3 rounds. Glute Bridges started with only 6 reps but then switched to 8. Plate pushups 22 and 13 reps.  Reverse Rows 10 and 8 reps.

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

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Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.

Burpees, Thrusters, Clean and Jerks

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Bench Press

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1 rep @ 100% +
  • Set 7 – 5 reps @ 75 – 85%

Rest 2 minutes between rounds. In set 6 rest as needed between reps.

Streetparking WOD from June 6, 2018…

EMOM for 20 minutes

  • Even Minute – 5 x Lateral Burpees over the Bar + 5 x Hang Clean and Jerk
  • Odd Minute – 4 x Bar Facing Burpees + 4  Thrusters

Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press.  For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter.  Stopped in the 15th minute because I could only get through the burpees. 

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

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Warm up with 3 rounds of

  • 3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

  • Station 1 – 6 -8 x Strict Pullups
  • Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
  • Station 3 – 4 – 6 x Handstand Pushups
  • Station 4 – 8 – 12 x Russian Twists @ 14kg

Results:  TGUs 14-18-21kg.  EMOM went as planned.