EMOM 40's BY CHRISTIAN HARRIS
MFLH
Functional FitnessTHESE 20 EMOM WORKOUTS IS A CROSSFIT STYLE CONDITIONING COLLECTION DESIGNED TO COMPLIMENT YOUR CURRENT TRAINING WHILE ALLOWING THE CLOCK TO PUSH YOU AND KEEP YOU HONEST.
TAKE YOUR ENGINE AND MENTAL TOUGHNESS LEVEL TO NEW HEIGHTS.
THE INTENTION IS NOT TO DO A 40 MIN EMOM EVERY SINGLE DAY. THIS IS FOR YOU TO SELECT ONE OF THESE WORKOUTS TO DO ON A GIVEN DAY THAT WILL COMPLIMENT YOUR TRAINING WITHIN A GIVEN WEEK.
IF YOU WANT MORE OF THESE EMOMS PLUS MY ENTIRE PROGRAM AT A DISCOUNT, GO TO WWW.MFLHTRAIN.COM TO JOIN MY CREW!
- CH
Circuit
A
40:00 EMOM Minute 1: 16 Toes to Bar Minute 2: 16 DB Snatch (50/35) Minute 3: 3 Squat Cleans (185/125) Minute 4: 10 Burpee Box Jump Overs (24/20) Minute 5: 20 Wallball Shots (20/14)
Circuit
A
EMOM 40 Minute 1: 60’ Handstand Walk (30’ increments)* Minute 2: 6 Thrusters (135/95) + 12 Chest to bar Pull-Ups Minute 3: 12 Bar Facing Burpees Minute 4: 400m Bike ERG (Active Recovery) *work on a quick kick down and turnaround
Circuit
A
EMOM 40:00 Minute 1: 15/12 Calorie Ski Minute 2: 10-15 Box Jump Overs (30/24) Minute 3: 10-15 Strict Handstand Push-Ups Minute 4: 5 Snatch (185/125) *choose a rep scheme in minutes 2&3 that allow you to be done in 30 seconds or less *Snatch reps can be power or squat but should be performed as singles
Circuit
A
EMOM x 42:00 Minute 1: 20 Toes to Bar Minute 2: 10 DB Box Step Overs (2x70/50 @ 24/20) Minute 3: 15/12 Calorie Row Minute 4: 20 Box Jump Overs (24/20) Minute 5: 10 DB Hang Clean & Jerk (70/50) Minute 6: 15/12 Calorie Bike ERG
Circuit
A
EMOM 42:00 Minute 1: 8 Chest to bar Pull-ups + 8 Pistols + 8 SHSPU Minute 2: 16/12 Calorie C2 Bike Minute 3: 8 SB Cleans (150/100) Minute 4: 8 Shuttles Runs (10FT OUT - 10 FT BACK) Minute 5: 20 Toes to Bars Minute 6: REST
