Saturday Dec 12, 2020
  • Classes
    • 8am
    • 930am
    • 11am

EMOMenem

Strength

Cash in: Accumulate 3min in a handstand

30min EMOM
min1: Double Unders
min2: KBS 53/35
min3: Push Press 75/55
min4: Sit-ups
min5: Rest

Cash out: Accumulate 3min in the bottom of a squat

WARMUP
3 Rounds: 10 PVC Pass Through, 10 OHS, 10 Ring Rows, 10 Push Ups

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

metcon SPECIFIC WARMUP
2-3 rounds, increasing weight / complexity
15-20 singles -> doubles
9 KBS
9 Push Press
9 Sit-ups

INTENTION
long interval conditioning piece
loading should be such that you can do 45+ sec unbroken

SCALES
DU -> 15s of attempts + 45s singles
KB, PP weight

MetCon

KINDA EQUIPPED

30min EMOM
min1: Double Unders
min2: KBS 53/35
min3: Push Press 75/55
min4: Sit-ups
min5: Rest

BODYWEIGHT / HOUSEHOLD GEAR

30min EMOM
min1: Jumping Jacks
min2: OO Swings
min3: Alt Shoulder OO Push Press
min4: Sit-ups
min5: Rest