08/10/2022 - mill - Every Minute…

AO: The Mill

When: 08/10/2022

QIC: Beakers


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Buzz, Inspector Gadget, Jet Setter, Beakers


On a very humid morning and the threat of rain, 4 PAX at the mill met in the front of the school to take on multiple rounds of EMOMs with some fun core AMRAPs thrown in. We warmed up with some arm circles, Michael Phelps, and stretches.

First, how an EMOM works: Every minute on the minute, preform the reps of the movement, and with any time left in the minute, rest until the next round begins

Round 1 – 5 min EMOM
25 dumbbell swings

Round 2 – 5 min EMOM
20 step ups (total)

Core AMRAP Break – 3 mins
5 toe touches (sets)
5 BGSs
5 plank jacks

We decided to walk a lap for a little rest in between.

Round 3 – 5 min EMOM
10 deadlift with a row

Round 4 – 5 min EMOM
10 burpees

Core AMRAP Break – 3 mins
6 bear plank knee touch (set)
6 penguins (set)
6 bourbons (set)

Round 5 – 2 min EMOM
6 single handed renegade row + merkin
*First min weight was in R hand, second min was in the L hand

We finished with COT and said prayers for all those getting back into the school schedule.



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