Big week in the fitness world. Crossfit games! Will you be watching. In honor of this event we will be turning up the intensity this week. Have fun! We are rooting for our dude Brandon Luckett this week! 

 

Day 1: Legs

Equipment Needed: Kettlebells, jumprope, dumbbells 

Warm-Up: 5 minutes of light jogging or dynamic stretching.

 

8X4 Heavy Goblet Squats

 

EMOM 30 Min (5 Rounds)

1. Minute 1:  8 box step ups with Dumbells (Lunges if you don't have box)  
2. Minute 2: Sprint Row 30 Secs
3. Minute 3: Reverse Lunges x 10 reps
4. Minute 4: Jump Rope for 30 seconds (double unders if you can)
5. Minute 5: Devils Press 12 reps (Go Heavy) 
6. Minute 6: Situps (GHD If possible) 

 

Day 2: Back Day EMOM Workout 

Equipment Needed: Barbell, Kettlebell, Jump Rope, Rowing Machine

Warm-Up: 5 minutes of light rowing or back stretches.

 

Lift barbell overhead press: 4 sets of 8 (Choose a challenging weight) 

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 30 minutes.

1. Minute 1:  8 Strict Pullups (add weight if needed)
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Bent over rows x 10 reps each arm
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Dumbbell overhead press 12 reps 
6. Minute 6: Rope climbs / Pushups 

Repeat this circuit until the end of 25 minutes.

 

 

Day 3: Chest + Upper Body Day EMOM:

Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Pull-Up Bar

Warm-Up: 5 minutes of arm circles, shoulder stretches, and push-ups.

 

Lift Bench Press : 4 Sets of 8-10 (Choose a challenging weight) 

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1: Dumbbell Flys x 10 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Dumbbell Bench Press x 8 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Dips X 10 reps (add weight if needed)
6. Minute 6: Pushups x 15-20 

Repeat this circuit until the end of 25 minutes.

 

 

Day 4: Arms Day EMOM Workout:

Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Resistance Bands

Warm-Up: 5 minutes of arm swings, wrist rotations, and light bicep curls.

 

Lift Weighted Pullups 4 sets of 8

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1: Bicep Curls x 10 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Kettlebell snatches x 10 reps (5 each arm)
4. Minute 4: Devils Press for 30 seconds
5. Minute 5: Barbell curls x 8 

Repeat this circuit until the end of 25 minutes.

 

 

Day 5: Conditioning Day EMOM Workout:

Equipment Needed: Kettlebell, Jump Rope, Running Track or Treadmill

Warm-Up: 5 minutes of jogging and dynamic stretching.

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1: Kettlebell Goblet Squats x 12 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Kettlebell Snatches x 15 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Box Step Ups X 10
6. Minute 6: 20 second sprint row 

Repeat this circuit until the end of 25 minutes.

 

 

Brands and products I recommend for these workouts : 

Crossrope - Best jumprope in the game 

Rogue - Squat racks / pull-up bars / benches / kettlebells / weights 

Kettlebell kings - Kettlebells