Part A
EMOM x 8 Minutes
3 Power Cleans T’nG
***Pick Load***
Part B
“Dark Side”
6 Rounds for Time:
8 Hang Power Cleans 52/5/35kg
12 Box Jumps 24/20″
16 Cal Row/Ski
Tag: EMOM
Wednesday 21/8/19….Burning Rubber
Part A.
Every 1 min for 18 mins, alternating between:
6 Power Cleans TNG, pick load
12 Pull-ups
Rest 1 min
Part B.
Every 3 minutes
25/18 Cal Assault Bike
x 3
Wednesday 31/7/19…”Reverb”
Every 1 min for 25 mins, alternating between:
1 Power Snatch + Hang Squat Snatch + Overhead Squat, pick load
15/12 Assault Bike Calories
Double Kettlebell Front Rack Carry, 48/32 kg, 100 m
Weighted Strict Pull-up, pick load
Rest 1 min
Monday 17/12/18…Mondayitis
8 min EMOM
3 Power Snatches, 78% 1RM
Complete as many rounds as possible in 7 mins of:
5 Squat Snatches, 62.5/42.5kg
30 Double Unders
Monday 03/12/18…Mistletoes
1RM Back Squat
Record your best Back Squat 1 rep max lift.
Every 1 min for 12 mins, alternating between:
10 Toes-to-bars
7 Burpee Box Jump Overs
15/12 Row Calories
Thursday 22/11/18…Weightlifters who run
10min EMOM
Every minute on the minute
1 Power Clean & Push Jerk, pick load
15-12-9 reps, for time of:
Clean & Jerk, 84/62.5 kg
Run, 400 m
Clean & Jerk, 84/62.5 kg
Run, 400 m
Heavy and Fast 17/10/18
Every 4 mins for 16 mins do:
7 Deadlifts
20/17 Assault Bike Calories
Intent – Heavy Deadlift for 7 and bike sprint for 20/17 Cals. Cals to be completed AFAP.
Push & Pull EMOM… 24/9/18
A. Build to a heavy Push Press
Then
Every 2 mins for 20 mins,
alternating between:
Minutes 0,4,8,12,16 – 3 Push Press @ 85% of A.
Minutes 2,6,10,14,18 – 30/25 Row Calories
25/07/18
Every 1 min for 15 mins, alternating between:
6 Deadlifts, 70% 1RM
15/12 Assault Bike Calories
Rest 1 min
EMOM Triplet 21/6/18
Every 1 min for 18 mins, alternating between:
5 Power Snatches at 75%
15 Wall Balls, 10/6 kg
Toes To Bar Max Effort (Unbroken)
