Category Archives: EMOM

Every minute on the minute

Cleans and Presses

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Every 3 minutes for 18 minutes (6 rounds)

  • 2 x Pause Front Squat (2 second pause at bottom, 2 seconds at top)
  • 3 x Front Squat

Then every 2 minutes for 12 minutes (6 rounds)

Then every 3 minutes for 18 minutes (6 rounds)

  • 1.1.1 x Full Squat Clean (pause 5-10 seconds between singles to reset)

Then every 2 minutes for 12 minutes

  • 3 x Strict Press

Then every 2 minutes for 12 minutes

  • Max x Unbroken Push Press@ 80% of max Strict Press weight.

Results:  Front Squats 65-95-115-135-145-165lbs/75kg.  Hang Cleans 65-80-95-105-115-125lbs/57kg.  Cleans 115-125-135-145-150-155lbs/70kg.  Strict Press 65-80-95-115-125-135lbs/61kg. Push Press 10-10-8-8-8-8 reps @ 110lbs/50kg.

Muscle Up Progressions then Strict Pullups, Ring Dips, Russian Twists and Knee Tucks

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Got some Gymnastics Rings for Christmas so I can begin working on Muscle Ups again….

Take 15 minutes and work on muscle up progressions

Then EMOM for 20 minutes (10 rounds of each) do the following.  Break as needed to get full range of motion.

  • Even minute – 5 x Strict Bar Pullups
  • Odd minute – 5 x Strict Ring Dips

Then EMOM for 5 minutes

  • 8 x Russian Twists @ 16kg (over and back is one rep)

Then EMOM for 5 minutes

  • 10 x Knee Tucks

Results:  Really lost strength on the false grip.  It was the key to getting a muscle up.  Ring Dips went well.

Strict Press and Planks then Burpees and Dips

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Based on the CF Invictus WOD from December 14.

Four rounds of

  • 4-6 x Strict Press @ 110lbs/50kg
  • Rest 30 seconds
  • 45 Second Side Plank each Side
  • Rest 30 Seconds

Then five sets for max reps of Dips…

Complete in 60 seconds:

  • 15 x Burpees
  • Max reps Unbroken Dips

Rest 60 seconds between sets.

Then not for time

Results:  First part was good, kept to 6 reps except the last round when only did 5.  Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).

T2B, Dips, Deadlifts and HSPU

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8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)

  • 30 seconds of Toes to Bar
  • Rest 30 seconds
  • 30 seconds of Dips
  • Rest 30 seconds
  • 30 seconds of bodyweight Deadlifts
  • Rest 30 seconds
  • 30 seconds of Handstand Pushups
  • Rest 30 seconds

Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)

Just the Basics

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EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.

  • 2-4-6-8… x Strict Pullups

Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:

  • 4-8-12… x Dips

Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:

  • 4-8-12… x V-Ups

Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:

  • 5-10-15… x Air Squat

Then do two standard Tabatas (8 rounds,  20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating

  • Hollow Hold
  • Superman Hold

Then do one Tabata (8 rounds, 45 second work, 15 second rest) of

  • Plank

Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.