EMOM

Every Minute on the Minute.

Tags:

Strength

10 reps Snatch Complex

  • 1 hang squat snatch
  • 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

  • Hand Release Push-ups
  • Ski Erg
  • Air Runner
  • Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
  • Box Jumps
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Strength

10 Reps of Complex @ 80% Clean and Jerk

  • 1 Squat Clean
  • 1 Jerk
  • 1 Back Squat
  • 1 Behind the Head Jerk

Conditioning

14 min E2MOM

  • 50-meter sprint
  • 3 explosive burpees
  • 3 power cleans at 80%
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Strength

15 min E1.5MOM

  • 3 Box Jumps (24″+/20″+)
  • 5 Barbell Rows (135/85)
  • 2 Strict Pull-ups

Conditioning

For Time (Partner)

  • 5k Row
  • 30 Clean and Jerks (135/85)
  • 45 Deadlifts (225/155)
  • 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Tags:

Strength

20 min E2MOM

  • 1 Power Clean
  • 2 Front Squat
  • 1 Jerk

Conditioning

20 min AMRAP

  • 300m Row
  • 10 Bar Facing Burpees
  • 10 Front Rack Lunges (95/65)
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Skill Development

12 Min Overhead Squat EMOM

  • Work on Overhead Squats (You Pick Weight and Reps)
  • Example of work
    • Sots Press
    • Barbell
    • Plates
    • Dumbbells or Kettlebells
      • One or Two Arm

Conditioning

For Time (12 min Cap)

  • 30 lunge Buy-In
  • 7 Rounds
    • 100ft Bear Hug Med-Ball Carry (80/50)
    • 10 Thrusters (95/65)

Conditioning

3 Rounds

  • 1000m Row at an above-average pace
  • 10 burpees
  • 3 min of rest

Skill Development

12 Min EMOM

  • Hang Squat Clean
  • Squat Clean + Jerk

Work up in weight

Tags:

Skill Work

10 Min EMOM

  • Pull-Ups (pick a number)
  • Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

  • 25 Cal on Erg
  • 15 KB/DB Snatches Right Arm (35/25)
  • 15 KB/DB Snatches Left Arm
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Conditioning

For Time

  • 100 Cal Row
  • 80 Weighted box Step-ups (35/25)
  • 60 KB/DB Shoulder-to-overhead (35s/25s)
  • 40 Cal Ski Erg
  • 20 Deadlifts (225/155)

Death by Assault Bike

  • Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Tags:

Skill Work

10 Min Handstand Work

  • Handstand Push-ups
  • Handstand Walks
  • Pike Push-ups
  • Work on Handstands

Clock will be set as a 10 min EMOM

Conditioning

5 rounds for time

  • 10 x DB/KB 1 arm alt hang clean and jerk (50+/ 35+)
  • 10 x DB/KB Box step-ups (same weight)
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Objectives of Today’s Training

  • Muscle Strength and Endurance

Workout-1

Establish A Heavy Thruster Complex

  • 1 Cluster + 1 Thruster

Workout-2

25 min EMOM

  • 15 Wallballs (20/14)
  • 14 Cal on Erg/Assault Bike
  • 13 Weight Walking Lunges
  • 12 Floor Press (KB,DB or Bar)
  • 11 Pull-ups