MS- Deadlift/EMOM

Hammonasset Conditioning + Fitness – MS Strength & Conditioning



200 meter row

15 air squats

20 walking lunges

10 sit ups

10 push ups


Teach Sumo Deadlift with PVC. Split into 2 groups and rotate EMOM style every :45 sec for 5 rounds.

Group 1:

Sumo Deadlift x5

Group 2:

Anchored Sit-ups x10

Sumo Deadlift (5-5-5-5-5)


Metcon (No Measure)

20 min EMOM

Min 1: Jump Rope :40 sec

Min 2: KB Sumo Deadlift x10

Min 3: Burpees x 10

Min 4: Ring Rows x10

Min 5: Rest



Grab a partner and one wall ball

Athletes stand opposite a partner in two lines approximately 2 mats apart. One athlete in each pair is holding a 4#-6# medicine ball. One person (the Frog) waits at the end of the column. At the start of the game, everyone but the Frog gets into the bottom of the squat position and rolls (NO THROWING!!!) the medicine ball between partners. The medicine balls represent the “cars” the Frog is trying to get past. The Frog attempts to frog-hop down the column without getting tagged by the medicine balls. Players take turns getting to be the Frog