Emom18
1. 15-20 light DB pushpress (2x15/10)
2. 6-15 C2B / pullups / bar rows
3. 12-20 jumpsquats
When the clock Hits 18:00 directly do 3 rounds for time of
15-20 light db pushpress
6-15 C2B
12-20 jumpsquats
TC (9 min)
Same reps in the 3 rounds like in the EMOM. Aim is to be consistent in the emom and finish the 3 rounds in the timecap. Push your mental game!
Every 3min for 36min (12sets):
1) 6-10 hand assisted Hip Airplanes
2) 30s double KB OH hold (scale to FR hold)
3) 14 alt. Cossack Squats (KB in Goblet Position)
- after finishing your exercise row or bike at a consistent pace for the reminder of the 3min. No rest! -
8 sets of:
Power Snatch (2s pause in catch position)
Hang Snatch (2s pause in catch position)
- work up in weight as long as form stays consistent -
4 sets of:
3 Snatch Pulls @~110% of 1RM
6-8 half kneeling Bottom Up Press / side
30m SA OH Carry / side
4 Sets of
5 Sumo Deadlift @RPE 7-8
30-60 sec Rest
7 Ring Rows @3122
30-60 sec Rest
3 Sets of:
20-30 sec. Split Squat Hold/Each
20-30 sec. Side Plank/Each
15 sec. Y-W-T-Hold/Each