Category Archives: EMOM

Every minute on the minute

Bench Press then a KB Complex

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4 rounds of

  • 3 x Bench Press @ 98% of 3RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per Hand

Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)

  • Minute 1 – 10 x KB Swings to Face Pull
  • Minute 2 – 8 x KB Palm Clean to Reverse Lunge
  • Minute 3 – 6 x KB Snatch to Press

Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.

Landmines and Pushups then a KB EMOM

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4 rounds

  • 5 x Single Arm Landmine Reverse Lunge (increase weight per round)
  • 8 x Foot Elevated Pike Pushups

Then EMOM for 14 minutes, alternating sides per minute (7 rounds on left / 7 rounds on right total)

  • 4 x Single Kettlebell Swings @ 20kg
  • 4 x Single Kettlebell Gunslingers
  • 4 x Single Kettlebell Cleans
  • 4 x Single Kettlebell Thruster

Results: Landmines 25-50-60-65lbs/31kg. EMOM took around 35-40 seconds per round to complete the work, so 20 seconds rest.

Handstand Practice then Snatches and Overhead Squats

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Take 15 minutes and work on Frog Stand press to Handstand

Then 3 rounds of

  • 1 x Wall Walk plus 3 x Wall Facing Handstand Pushups

Then every 2 minutes for 20 minutes work up to a heavy

  • 2 x Panda Pull
  • 1 x Hang Power Snatch

Then every 2 minutes for 10 minutes with empty bar

  • 5 x Standing Sotts Press with Snatch Grip
  • 3 x Heel Elevated Overhead Squat

Results: Got up to a 43kg Power Snatch.

Bench Press then KB Swings, Marches and Reverse Lunges

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4 rounds of

  • 5 x Bench Press @ 90% of 3RM

Then 2 rounds of

  • Max unbroken Alternating Single Hand Elevated Pushups (l+r=1rep)

Then EMOM for 16 minutes (4 rounds of each movement)

  • Minute 1 – 20 x Kettlebell Swings
  • Minute 2 – 20 x Single Kettlebell Suitcase March with Kettlebell in Left Hand (l+r=1rep)
  • Minute 3 – 20 x Kettlebell Suitcase March Right Hand
  • Minute 4 – 20 x Goblett Reverse Lunges (total, 10 per side)

Results: Bench Press 175lbs. Had to break sets up… 5-5-4+1-4+1. Pushups 10 and 10 reps.

Bench Press then a KB Core EMOM

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4 rounds

  • 6 x Bench Press @ 85% of 3RM

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 60cm box)
  • 10 x Cable Pulldowns @ 70lbs
  • Rest 1 Minute

Then a Kettlebell Core EMOM for 16 minutes, rotate through the following, 4 rounds per exercise

  • 4 x Slow Halos per Direction
  • 2 x Windmills per Side with 2 second hold
  • 8 x Kettlebell Pull Overs
  • 4 x Front Rack Openers with Twist

Results: Used 170lbs for the Bench Press and on the last round broke it up into 4.1.1 with 20 a second pause between the last 2 reps. Pushups 20 and 12.