U.P. EMOM

Warm-up:

3 Rounds

300 m All-out Sprint

Rest as long as it took you to row


Main Set*:

EMOM for 10 Minutes

15 DB Biceps Curls 20/25 each hand

15 OH Triceps Ext 20/25


EMOM for 10 Minutes

15 DB OH Press 20/25 each hand

15 DB Bent Rows 20/25 each hand


Cool Down:

Scorpion Stretch

Grip Stretch

Low Back and Piriformis Stretch

QL Stretch

Child's Pose


*Less than 1 Month

Please complete each section with 5-8 reps of each movement and 5/8 # dumbbells

Less than 3 Months

Please work towards completing all the reps before adding weight


Post thoughts to comments


A chance to use our fitness to serve our friends and family! Sunday anytime between 10-2, we need some muscle to help move Doug and Ann. Please check our FB page for more details. Can't wait to see you all there!



112 views3 comments

Recent Posts

See All

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

 Logo-2.jpg