Category Archives: EMOM

Every minute on the minute

Snatches and Box Jumps

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Every 2 minutes for 16 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Snatch
  • 1 x Power Snatch

EMOM for as long as you can complete the reps within the minute

  • Min 1 – 1 x Box Jump + 4 x Alternating Dumbbell Snatch (2 per Hand) @ 20kg
  • Min 2 – 2 x Box Jump + 4 x Alt. Dumbbell Snatch
  • Min 3 – 3 x Box Jump + 4 x Alt. Dumbbell Snatch
  • etc.

Results:  For the Snatches 65-75-80-95-100-100-100-100lbs.  Metcon finished 14 rounds plus 15 reps.

Strict Press then Burpees and Kettlebell Swings

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Every 3 minutes for 15 minutes

  • 2-3 x Strict Press
  • Rest 20 seconds
  • 2-3 x Weighted Pullups @ 15kg

Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)

  • 30 x Kettlebell Swings
  • Max Rep Burpees Jumpovers (like bar facing burpees but instead of jumping over a bar, jump over a bench)

Results:  Strict Press 65-80-95-115-125lbs.  Metcon 71 Burpee Jumpovers total.

TRX Split Squats then Glute Bridges and KBS

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EMOM for 10 minutes

  • Station 1 – 10 x TRX Split Squat Left Leg
  • Station 2 – 10 x TRX Split Squat Right Leg

Then EMOM for 10 minutes

  • Station 1 – 5 x Glute Bridge @ 65lbs
  • Station 2 – 20 x Kettlebell Swings

Results:  TRX Split Squats are something I saw on Instagram so decided it would be interesting to try.  Started the first two rounds with no weight then added 10kg per hand for the rest.   The Glute Bridge / KBS combo was good. Once done took a good 15 minutes to stretch my hips and butt at the end… Pidgeon Stretch, Buddah Stretch, Couch Stretch, etc.

Front Squats then Kettlebell Swings, Pushups, Sandbag Thrusters, Row

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Every 3 minutes for 12 minutes

  • 4 x Front Squats

Then 3 rounds for max reps/calories

  • 1 minute Kettlebell Swings
  • 1 minute Pushups
  • 1 minute Sandbag Thrusters @ 30lbs
  • 1 minute Weighted Situps @ 16kg
  • 1 minute Row for calories
  • Rest 1 minute

Results:  Front Squat 115-135-165-175lbs.  Metcon 101-91-93 reps.

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.