Lucky 7s EMOM by Christine Comeau Similar to the men’s health burnout:  Every minute add an exercise and then at 4 minutes start removing exercises one at a time.  Heavy, Medium and light weights 12� Elevation sliders EMOM Round 1 1.       alternating front lunges 2.       alternating front lunges + bicep curl 3.       alternating front lunges + bicep curl + over head press 4.       alternating front lunges + bicep curl + over head press + alternating single leg deadlift 5.       bicep curl + over head press + alternating single leg deadlift 6.       over head press + alternating single leg deadlift 7.       alternating single leg deadlift Tabata Pair 1: with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes) 1. Iron legs 2. Heavy weight curtsy lunges EMOM Round 2 1.       hammer curl 2.       hammer curl + Front squat 3.       hammer curl + front squat + military press 4.       hammer curl Front squat + military press + ½ dead lift plank hop 5.       Front squat+ military press + ½ dead lift plank hop 6.       military press + ½ deadlift plank hop 7.      ½ deadlift  plank hop Tabata Pair 2 with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes) 1. Wide knee tuck jump burpee (Wide to narrow tuck jump) 2. Weighted narrow to wide squats EMOM Round 3 1.       10 high knees and drop pop 2.       10 high knees and drop + push up 3.       10 high knees and drop + push up + alternating knees in 4.       10 high knees and drop + push up + alternating knees in + plank rows 5.       push up + alternating knees in + plank rows 6.       alternating knees in + plank rows 7.       plank rows Tabata Pairs 3 with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes) 1. Burpee with switch kick at the top 2. Crab toe touch EMOM Round 4 1.       in/out box squats 2.       in/out box squats + plank jump back (hands on elevation) 3.       in/out box squats + plank jump back + tricep push up 4.       in/out box squats + plank jump back + tricep push up + wide leg mountain climber x4 5.       plank jump back + tricep push up + wide leg mountain climber x4 6.       tricep push up + wide leg mountain climber x4 7.       wide leg mountain climber Tabata Pairs with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes) 1. Prisoner squat jacks 2.  Golbet Squat with weighted oblique crunch + elbow to knee EMOM Round 5 1.       broad jump 2.       twerknado (broad becomes a broad jump with weighted 180) 3.       twerknado + SA clean and press 4.       twerknado + alternating SA clean and press to surrender 5.       180 jump squat  + alternating SA surrender 6.       Alternating SA surrender 7.       Kneel down to heel sit Tabata Pairs with time pyramid (10:10, 20:10, 30:10, 40:10, 40:10, 30:10, 20:10, 10:10 =4.5 minutes) 1.       Wax on/wax off in plank (hands on sliders alternate circles with each hand) 2.       Plank leg circles on sliders

• published: 02 Sep 2016
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