Warm Up: Cardio. Dart game. Threw 3 darts, whatever throws it lands on, is how many reps to do. If you don't have a dart board, you can use dice, deck of cards..etc
- 10 min. Resistance Band Stretch
WOD#1:Strength. Movements focusing on full body. Do these workouts with whatever equipment you have available, Bar Bell or Dumb bell OR Switch it up with both. EXAMPLE; on the EMOM, I used bar bell (75/65). On the AMRAP, I used dumb bell (30/20).
*** On EMOM, this workout is about speed. The faster you complete the chest presses and hang cleans in 1 minute, the rest of the minute is rest. (ex. if you finish both movements in 35 seconds, you have 25 seconds of rest).- 200 TOTAL REPS
***On AMRAP, start the clock and just let it run. Do as many rounds as possible (ex. I completed 11 rounds of push press and bent over row in 10 mins)
-10 Minute EMOM (Every Minute On the Minute)
***1 minute Rest***
-10 Minute AMRAP (As Many Rounds As Possible)
- 2 Rounds
Leave a Reply.