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What’s an EMOM, anyway?

Every once in awhile a strange acronym shows up in our programming. It sounds vaguely like some teenage insult, but, in fact, it’s a valuable training tool: it’s called an EMOM, which stands for Every Minute On the Minute. You perform a movement (or series of movements) every minute for an allotted period of time ranging from 4 to 20 (or more minutes).

The idea is this: not everything can be all out, all the time. An EMOM allows for rest – in fact, it demands it. Once you’ve completed your movements, you’re done until the clock comes around again. It’s a great opportunity to build volume in skill movements, meaning that you get controlled opportunities to perform reps without feeling like you need to rush, rush, rush.

Workout of the Day

WARM-UP

4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Push-ups

4 Rounds
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank

STRENGTH/ACCESSORY

Shoulder press 5×2 E3M

WOD

EMOM for 10min:
-7 KB swings (Russian)
-5 HSPU

RX: HAP
Zone 3: feet on box
Zone 2: knees on box
Zone 1: scale as needed

MOBILITY

Banded hip extension – 2min/side

Lacrosse ball smash 1st rib, pecs

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