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Archives: EMOM

Tuesday, July 10, 2018

WOD:

Every 2:00 minutes for 12 minutes complete:
Row – 20/16 cals
AMRAP Deadlift – 135#/95#, then without rest complete every 2:00 for another 12 minutes:
14 Side Shuffle – 20 ft.
AMRAP Power Clean – 135#/95#

TT WOD – Off Season:

A1.  Alternating Dumbbell Bicep Curls – 10-12 reps @ 3010 X 4 sets, rest 60-90s
A2.  Lying (supine) Barbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s
Note:  Lay on bench.
B1.  Standing Dumbbell Lateral Raise – 10-12 reps @ 3011 X 3 sets, rest 10s
B2.  Bent over banded lat row – 12-15 reps @ 3011 X 3 sets, rest 10s
B3.  Bent over banded lat pulls – 20 reps @ 1010 X 3 sets, rest 90s

Coach’s notes:

Post reps per round and total reps completed to comments.

WOD Leaderboard
Comments: 7

Thursday, June 14, 2018

WOD:

Every 2:00 for 12 rounds (24 minutes total) complete:

10 Box Jumps
10 Shuttle runs – 20 ft.
10 Alternating Dumbbell Ground to Overhead

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 8-10 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post height jumped and dumbbell weight used per round.

WOD Leaderboard
Comments: 10

Friday, May 25, 2018

Every Minute on the Minute for 21 minutes complete:

1st minute – 17 Box jump step overs – 24”/20”
2nd minute –  200m run
3rd minute – 12 Power Snatch – 95#/65#
Repeat 7 times.

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 3

Friday, April 6, 2018

A1.  Alternating Dumbbell Power Snatch – 6 reps (3/arm) X 4 sets, rest 90-120s

A2.  Barbell Front Rack Walking Lunge – 10 steps (5/leg) X 4 sets, rest 90-120s

Compare to Wednesday, January 3, 2018

B.  Every Minute On the Minute (EMOM) for 10 minutes Row 12/9 cals

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 9

Sunday, March 25, 2018

Every Minute on the Minute for 16 Minutes Complete:

1.  15/12 Dips (rings or bar)

2.  15/12 Calorie Row

3.  15 Dumbbell Push Jerk – 45#/30#

4.  20 Box Jumps – 24″/20″

Coach’s notes:

Post reps per movement and all totals to comments.

WOD Leaderboard
Comments: 1

Monday, March 5, 2018

Every Minute on the Minute (EMOM) for 21 minutes complete:

50 Double Unders
15 Wallballs – 20#/14#
2 Rope Climbs

Coach’s notes:

Complete 50 double unders in the first minute, 15 wallballs in the second, 2 rope climbs in the third, and then repeat for 7 rounds (21 minutes total). Post reps complete per round to comments.

WOD Leaderboard
Comments: 5

Friday, February 16, 2018

Every Minute on the Minute (EMOM) for 21 minutes complete:

15/12 Cal Row
30 foot Handstand Walk
20 Dumbbell Front Rack Walking Lunges – 20#/30#

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 5

Monday, February 12, 2018

A.  Build to a heavy set of 3 in deadlift.

B.  As Many Rounds As Possible (AMRAP) in 7 minutes of:
Wallballs – 20#/14#
and Every Minute on the Minute (EMOM) perform 5 deadlift – 225#/155#

Coach’s notes:

Post load for deadlift in A and number of wallballs complete in B to comments.

WOD Leaderboard
Comments: 11

Wednesday, October 11, 2017

6 rounds of alternating Every Minute on the Minute (EMOM) for 18 minutes of:

Double Unders
Toes to Bar
Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post reps per round and all totals to comments.

WOD Leaderboard
Comments: 5

Saturday, September 30, 2017

Alternate Every Minute on the Minute (EMOM) for 20 minutes of:

Burpees
Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post reps per round and totals to comments.

WOD Leaderboard
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