Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

"Double EMOM" Rx

"Double EMOM" INTERME ...

"Double EMOM" BOOTCAMP

Settings

Workout

CF 06/20/19

8 MIN EMOM (Warm-up)

MIN 1 - 5 KB Deadlift + 25ft KB FR Lunges*
MIN 2 - 5 S/A KB Press* + 25ft KB OH Walk*

*Alternate arms every minute.

"Double EMOM" Rx (AMRAP - Reps)

8 MIN EMOM
   MIN 1: Max 25ft KB Suitcase Carry* [70/53]
   MIN 2: 25 Push-ups

- - - - - 2 MIN REST - - - - -

8 MIN EMOM
   MIN 1: Max KB Suitcase Lunge [70/53]
   MIN 2: 10 KB S/A Push Press

*Alternate arms every 25ft.

Score: Total number of reps
completed.

"Double EMOM" INTERMEDIATE (AMRAP - Reps)

8 MIN EMOM
   MIN 1: Max 25ft KB Suitcase Carry* [53/35]
   MIN 2: 20 Knee Push-up

- - - - - 2 MIN REST - - - - -

8 MIN EMOM
   MIN 1: Max KB Suitcase Lunge [53/35]
   MIN 2: 10 KB S/A Push Press

*Alternate arms every 25m.

Score: Total number of reps
completed.

"Double EMOM" BOOTCAMP (AMRAP - Reps)

8 MIN EMOM
   MIN 1: Max 25ft Suitcase Carry* [Plate]
   MIN 2: 10 Knee Push-up

- - - - - 2 MIN REST - - - - -

8 MIN EMOM
   MIN 1: Max Lunge [No Weight]
   MIN 2: 15 Press [Plate]

*Alternate arms every 25m.

Score: Total number of reps
completed.

Finisher (No Measure)

Time to empty your tank. go as hard as you can.

NOT FOR TIME
75 Curls w/ Band
75 Tricep Pull-Down w/Band

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, June 20, 2019

Male Clients