Alternating EMOM x 4 ROUNDS
Min A: Wall Balls
Min B: Dumbbell Hang Clean and Jerk - Right Arm
Min C: Dumbbell Hang Clean and Jerk - Left Arm
Min D: Bike
Min E: Rest
General Warm Up
3-5min of Cardio of Choice, then…
Greg Everett Full Body Joint Rotation Warm Up, then…
3 ROUNDS
5 American Kettlebell Swings
5 Burpees
Specific Warm Up
Start by getting your Wall Balls (or wall ball substitutions) ready to rock and roll. Do at least three sets of 5 reps, increasing in weight (if you’re using any) until you get to the weight and target height that you’d like to use for the workout today.
The second and third minutes of today’s emom are spent doing a single arm dumbbell Hang Power Clean and Jerk. This move sounds FAR more complicated than it is; I promise! With a light weight, do a set of 5 on your right arm, then a set of 5 on your right arm. Then go up in weight little bit and try again. Finally do that one more time with the weight you plan to use for the workout.
As written, the last movement will be biking. If you have a bike available to you, heat that baby up! If you don’t, get in ~2min of work on your Cardio choice for the day.
Workout of the Day
Alternating EMOM x 4 ROUNDS
Min A: Wall Balls
Min B: Dumbbell Hang Clean and Jerk - Right Arm
Min C: Dumbbell Hang Clean and Jerk - Left Arm
Min D: Bike
Min E: Rest
Workout Notes
Today’s workout contains a lot of language that makes it seem pretty complicated, but it’s really simpler than it seems! “EMOM” stands for Every Minute On the Minute. All of that just means that you’ll need a timer or a clock in your view and every time a new minute pops up, you’ll switch moves. We’ve got 5 movements on the docket (including the rest minute) and 4 rounds of work, so that means this will be 20min of intervals. Or 19min if you don’t count the final rest minute.
Wall Ball Modifications
The wall ball is essentially a Goblet Squat and a Push Press combined. If you don’t have the ability to do wall balls in your space, go with Thrusters! Important note: 1 standard wall ball is equivalent to 1 thruster with a TOTAL of 35-45lbs. That means you may need to only use ONE of your dumbbells to avoid overload. For example, I have a pair of 50lb dumbbells, a pair of 35’s, and a pair of 20’s. If I were to use BOTH of my 50’s, that is a 100lb thruster! Far too much weight for today. Using both 35’s would be a 70lb Thruster which is also way too much. If I used a single 50, that would be close enough. Other great options for me would be a single 35 or the double 20’s, which would be right in the pocket by creating a total of 40lbs for my Thrusters. Do. Not. Over. Do it. On. The. Thrusters! : )
Single Arm Hang Clean and Jerk Modifications
This movement is pretty simple, despite it’s complicated name. Take a weight in one hand, pop it up to your shoulder, then pop it over your head. Return it to your shoulder level, then return it to the hanging position down at your thigh. Repeat as many times as you can in one minute! If the overhead portion is bugging you, just stick with the Hang Clean (going from thigh to shoulder.)
Bike Modifications
If you don’t have a bike available, anything from our Cardio Page will do. If you did yesterday's crazy cardio fest, I’d recommend picking something simple today that you aren’t sick of! : )
Optional Accessory Work
Either spend 10min practicing your Handstands / Inversions OR complete 3-5 sets of 3-5 Wall Walks.
Cool Down
1-2min in the Bottom of the Squat Hold
1-2min in Saddle Pose
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