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Zudaka
EMOM
Every 4:00 x 5 Rounds:
300m Run
7 DB Squats @ 50/35lb
4 DB Shoulder to Overhead @ 50/35lb
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Cosherda
EMOM
Every 4:00 x 5 Rounds:
14 calorie Echo Bike
7 Front Squats @ 135/95
4 Shoulder to Overhead @ 135/95
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Ysm
EMOM
Every 5 minutes x 8
10 1-arm DB Devil press 1x50/35lbs
30 Air squats
50 Double-unders
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Yovav
EMOM
EMOM 40 minutes
odd: 6 V-ups + 6 DB Thrusters
even: 200/150m Row
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Innond
EMOM
Every 4 minutes x 10
10 DB Bent over row
10 DB Reverse lunges
10 DB Burpees Deadlifts
2x50/35lbs
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Gerayn
EMOM
10 rounds
45sec ON /15sec OFF
- Air squats
- Shuttle runs or Cardio
- Double-unders
- DB Frontrack Lunges 2x50/35lbs
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Wimamel
EMOM
EMOM 38mins
odd:
5 Burpees, 6 Wall balls 20/14lbs, 7 Box jumps 24/20"
even:
Cardio Machine of choice
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Iortoponn
EMOM
7 rounds
1 min ON / 15 sec OFF
- Cal Machine of choice
- DB Snatch 50/35lbs
- DBall (Sandbag) over shoulder
- Box Jump over 24/20"
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Deroncah
EMOM
30 sec ON / 30 sec OFF
8x G2OH 45/25lbs plate
8x Burpees to plate
8x OHS 45/25lbs plate
8x Up & down plans on plate
8 x Shuttle Run or Cardio machine
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Mypa
EMOM
8 rounds
40 sec ON / 20 sec OFF
- DB Thrusters 2x50/35lbs
- Burpees over DB
- Cal Machine of choice
- Abmat sit ups
*Full minute rest*
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Dendar
EMOM
Every 4minutes x 10
250m/200m Row/Ski (x2 Bike)
20 Medball Cleans 20/14lbs
12-15 Burpees
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Kualincu
EMOM
4 Sets (1 set every 5 minutes)
20/16 Calorie Ski
10 Parallette Handstand Push Ups (abmat/1x45)
5 Rope Climbs
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AMRAP
EMOM
FOR TIME
Movement
Movements
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 2
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 3
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Equipment
Equipment
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 2
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 3
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Clear
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