Category Archives: EMOM

Every minute on the minute

Press and Rows then Dips and Cleans with a Tabata to Close

By | | , , , , , ,
Comments Off on Press and Rows then Dips and Cleans with a Tabata to Close

Every 3 minutes for 5 rounds perform the following:

  • 5 x Strict Press @ 50kg
  • 5 x Single Arm Dumbell Rows @ 20kg

Then 5 rounds of:

  • 7 x Dips
  • 9 x Sandbag/Medicine Ball Cleans

To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).

Results:  For part 1, only could do 4 presses in the 3rd and 5th rounds.  For the metcon:  4:14.

EMOM of 3 Couplets

By | | , , , ,
Comments Off on EMOM of 3 Couplets

EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets.  For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:

Couplet 1:

  • Bench Press @70kg
  • Strict Pullups

Rest 2 minutes then do Couplet 2:

  • Hanging Cleans @ 50kg
  • Dips

Rest 2 minutes then do Couplet 3:

  • Handstand Pushups
  • Deadlift @ 70kg

Results:  Needed a heavier Bench Press but otherwise worked pretty well.

Lunges and Pullups then Snatch and Row

By | | , , , , ,
Comments Off on Lunges and Pullups then Snatch and Row

E3MOM for 4 rounds (12 minutes) do:

  • 20 x Alternating reverse Lunges @ 24kg
  • 6-8 x Pullups

EMOM for 16 rounds do:

  • Odd Minutes: 6 x Dumbell Snatch @ 24kg (3 per hand) + 6 x Pushups
  • Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)

Results: 62 calories rowed.

Push Press and Squats then Thrusters, Dumbbell Press, Goblet Squats and DUs

By | | , , , ,
Comments Off on Push Press and Squats then Thrusters, Dumbbell Press, Goblet Squats and DUs

Part A: Every minute, on the minute, for 16 minutes:

  • Odd Minutes: 6 Push Press @ 50kg
  • Even Minute: 6 Front Squat @ 50kg

Part B:  Three sets for max reps of:

  • 60 seconds of Thrusters @ 15kg
  • 60 seconds of Dumbell Press @ 12kg per hand
  • 60 seconds of Goblet Squats @ 24kg
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Good Fran prep workout.  Part A was very hard with heavy weights but 48 reps.  Part B: 298 reps.  Max HR = 177 / Ave HR = 164.  Between the two parts I rested a good 10 minutes or so.

hr_graph_02052015

Heart Rate Graph

 

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

By | | , , , , , ,
Comments Off on EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.