Thursday, 3/26/2020

Thursday, 3/26/2020

We LOVE a good EMOM!  With our workouts being at home, we are all lucky not to have an assault bike!  EMOM’s are a great opportunity to work on skills and get outside of your comfort zone.  Maybe you will try an odd object carry today.  Maybe you try holding that star plank for the full :30.  Either way, always look at an EMOM as an amazing opportunity for growth!

10min Amrap

10 Hollow Rocks

4 Spider-Man’s 

8 slow air squats

25 jumping Adams 

5 walk outs

C.D. 4 Full Gym

30:00 EMOM
Minute 1: :30 Farmers Carry (50/35)
Minute 2: :30 Wall Sit
Minute 3: :30 Run
Minute 4: 10/Arm DB Bent Over Row
Minute 5: 10 Goblet Held Good Morning
Minute 6: :30/side star plank 
Add Score

C.D. 4 Limited Equipment

30:00 EMOM
Minute 1: :30 Farmers carry (one arm KB or DB switching hands at :15)
Minute 2: :30 Wall Sit
Minute 3: :30 Run
Minute 4: 10/arm DB or KB Bent over row
Minute 5: 10 DB or KB Goblet held Good Morning
Minute 6: :30/side star plank
Add Score

C.D. 4 - No Equipment

30:00 EMOM

Minute 1: :30 Farmers Carry (single arm using a paint can or bucket)

Minute 2: :30 Wall Sit

Minute 3: :30 Run

Minute 4: 10/arm Paint Can or Bucket Bent Over Row

Minute 5: 10 Paint can or bucket Goblet Held Good Morning

Minute 6: :30/side Star Plank

Add Score
3 x 20/leg lying hamstring kicks
3 x20/leg lying hamstring cross overs

Comments

Kimberly Dziedziejko

Kimberly Dziedziejko 11 hours, 9 minutes ago / Reply

C.D. 4 Full Gym:

Andrew Nadler

Andrew Nadler 19 hours, 1 minute ago / Reply

C.D. 4 Full Gym:

Bill Clarke

Bill Clarke 20 hours, 23 minutes ago / Reply

C.D. 4 - No Equipment:
Notes: Did 20 min with my son

Maria Canon

Maria Canon 1 day, 7 hours ago / Reply

C.D. 4 Full Gym:

Jennifer Goodrich

Jennifer Goodrich 1 day, 8 hours ago / Reply

C.D. 4 Full Gym:

Jamie Turnbow

Jamie Turnbow 1 day, 9 hours ago / Reply

C.D. 4 Limited Equipment:
Notes: 25# DB and I jumped rope instead of 🏃‍♀️

Desiree Brady 1 day, 11 hours ago / Reply

C.D. 4 Full Gym:

Theodore Pratchios

Theodore Pratchios 1 day, 11 hours ago / Reply

C.D. 4 Full Gym:

Andrea Werner

Andrea Werner 1 day, 15 hours ago / Reply

C.D. 4 Full Gym:

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