EMOM Beach Edition

Warm-up 2 Rounds of:

200 m Run/Row

1:00 Plank

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Arm Circles

Then complete each section*

EMOM (Every Minute on the Minute) for 10 minutes complete:

8-10 DB Biceps Curls 15/20

8-10 OH Press 15/20

8-10 Triceps Ext 15/20

Rest 2 minutes between each section

EMOM (Every Minute on the Minute) for 10 minutes complete:

10-12 High Weighted Sit-ups 15/20

10-12 Russian Twists 15/20 (R+L=1)


*Less than 3 Months

EMOM for 8-10 Minutes Complete:

8-10 DB Biceps Curls 10/15

8-10 OH Press 10/15

8-10 Triceps Ext 10/15


Rest 2 Minutes then,


EMOM for 8-10 Minutes Complete:

10-12 High Weighted Sit-ups 10/15

10-12 Russian Twists 10/15 (R+L=1)


*Less than 1 Month

EMOM for 5 minutes each section. With 5/10 lbs and 5-8 reps per exercise.


Challenge of the Week (CTW): Sit-ups for 1 minute


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Post thoughts and number of reps per round to comments

Working hard or...


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Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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