EMOM – Page 49 – Fitness Managed

Run then L-Sit (Again)

By cbroccoli | 05/12/2014 - 12:17 |04/09/2015 Body Weight, EMOM, Singlet, Task Based, Very Long (>20 min)

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Run 5k

Then EMOM for 7 minutes hold L-Sit for 15 seconds.

Dumbell Press Two Ways plus Pullups, Dips and Snatch

By cbroccoli | 04/12/2014 - 06:47 |04/09/2015 EMOM, Medium (< 15 min), Medium Weights, Task Based, Triplet

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Strict Dumbbell Press not for time

8-8-8.8.8 @ 18kg per hand

Then

5-5-5 @ 14kg with one Dumbbell (all 5 reps per hand then switch)

Then for time:

100 x Dumbell Statch @ 20kg (50 per hand, switch hands per rep)
EMOM Odd Minute 5 Dips
EMOM Even Minute 3 Strict Pullups

Result:Metcon: 9:45 (25 Dips, 12 Pullups).

T-Getups, Empower WOD plus L-Sit Hold

By cbroccoli | 19/11/2014 - 06:31 |04/09/2015 Body Weight, EMOM, Medium (< 15 min), Singlet, Time Based, Triplet

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A. Turkish Getups with Dumbell

3-3-3 – do 3 on one side then 3 on the other side for one round

B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:

9 x Burpees
20 x Kettlebell Swings
20 x Air Squats

C: Then EMOM for 5 minutes hold L-Sit for 15 seconds

Result: Part A: 10kg/14kg/16kg; Part B: 6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week. Next week can up the first two rounds to 20 seconds.

HS Pushups, Deadlifts, Situps then L-Sits

By cbroccoli | 13/11/2014 - 06:40 |04/09/2015 Body Weight, EMOM, Long (< 20 min), Medium Weights, Singlet, Time Based, Triplet

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A. Overhead Squats

5-5-5 @ 35kg

Then

B. Complete as many rounds as possible in 12 minutes of:

5 x Handstand Pushups
10 x Deadlifts @ 50kg
15 x Situps

Then

C. EMOM for 5 minutes hold L-Sit for 15 seconds

Result: For part B, ended up with 6 rounds (I think, may have been 7). It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.

Vacation workout Wilmington, NC

By cbroccoli | 25/10/2014 - 13:17 |04/09/2015 Body Weight, Couplet, EMOM, Singlet, Very Long (>20 min)

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Against a 24 minute running clock:

Run
@3 minutes, 30 pushups
Run
@6 minutes, 20 pushups
Run
@9 minutes, 10 pushups
Run
@12 minutes, 20 burpees
Run
@15 minutes, 10 pushups
Run
@18 minutes, 20 pushups
Run
@21 minutes, 30 pushups
Run

Then for form perform:

5-5-5-5-5 Toes to bar in pike position

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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Category Archives: EMOM

Run then L-Sit (Again)

Dumbell Press Two Ways plus Pullups, Dips and Snatch

T-Getups, Empower WOD plus L-Sit Hold

HS Pushups, Deadlifts, Situps then L-Sits

Vacation workout Wilmington, NC

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Latest Updates

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My Runs…

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