Sunday EMOM

1
Mar

Sunday EMOM

EMOM for 20 Min
Min 1 – 12-15 Wallballs
Min 2 – 12-15 DB Snatch alternating
Min 3 – 5-8 Bar Muscle Ups
Min 4 – Rest

Below is the testing for this week.

“But what if I’ve already done that test?”
-There will be a programmed workout that fits into the same time domain as the test. Various reps and sets will take the place of any strength tests that you’ve already done.

“Should I test the same thing again?”
-No. Save it for the next testing cycle (in 3-4 months). You don’t get stronger/fitter from constantly testing. Work on the skills/strengths/movements so you can level up even MORE the next time.

Monday
-Flexibility
-Core and Coordination
-Kettlebells

Tuesday
-Front Squat
-UB Pull
-Lactic Tolerance

Wednesday
-Rowing

Thursday
-Deadlift
-UB Push
-Upper/Lower Endurance

Friday
-API

John

6 Responses

  1. Jeff Leech

    EMOM for 20 Min
    Min 1 – 12-15 Wallballs Used 30#
    Min 2 – 12-15 DB Snatch alternating used #70
    Min 3 – 5-8 Bar Muscle Ups
    Min 4 – Rest

    I pulled something in my left arm during warm up and it affected pretty much everything.
    Next time I would probably use rx weights, so I have more left in the tank for mu’s

  2. Joe

    EMOM for 20 Min
    Min 1 – 15 Wallballs 20# Round 4 12 and Round 5 13 WB
    Min 2 – 12-15 DB Snatch alternating Used 40#. 45# were missing
    Min 3 – 5-8 Bar Muscle Ups Ring row followed by a push up. 5 per round
    Min 4 – Rest

  3. Cheryl

    EMOM for 20 Min
    Min 1 – 12-15 Wallballs (8# @10’ grey) = 69
    Min 2 – 12-15 DB Snatch alternating (20#) = 68
    Min 3 – 5-8 Bar Muscle Ups (RR + push up) = 24
    Min 4 – Rest

    161 reps
    Thanks Matt!

  4. Kelly B

    EMOM for 20 Min
    Min 1 – 12 Wallballs @10#, 10′
    Min 2 – 12 DB Snatch alternating @30#
    Min 3 – 5-8 Bar Muscle Ups Ring rows+ push ups
    Min 4 – Rest

    Thanks Matt!

  5. Samantha Both

    Open gym

    10-9-8-…1
    Pendalay row
    Ruck push up (30# in ruck + gear) — all done as full push ups.

    12:51

    AMRAP 30
    1 – 2 – 3- 4 …
    Burpee box jomp
    Burpee SB clean & jerk (60#)

    8 burpee clean & jerks into round of 12.

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