Small victories!

9 Minute EMOM

Minute 1- 7 TrapBar Deadlifts

Minute 2- 9 Hindu PushUps

Minute 3- 30-50 Skips on JumpRope

Then;

9 Minute EMOM

Minute 1- 4 TrapBar Deadlifts (Heavier)

Minute 2- 8 Spider-Man PushUps

Minute 3- 16 V-UPS

Then;

9 Minutes (nonstop)

12 Hollow Rocks

10 KB Swings

8 PushUps

40 Skips on JumpRope

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Less Thunder in the Mouth, and More lightning in the Hand!

15 Minute EMOM

Minute 1- 20 Walking Lunges

Minute 2- 50M Farmers Walk

Minute 3- 15 HandRelease PushUps

Then;

9 Minute EMOM

Minute 1- Max Calories on Assault Bike

Minute 2- Plank

Minute 3- As Many Rope Slams as Possible

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Fronts for show. Backs for go.

20 Minute EMOM

Minute 1- 5 Burpee Pullups

Minute 2- 10 Overhead Press

Minute 3- 15 Hanging Knee Raises

Minute 4- 20 Glute Bridges

Then;

8 Minute EMOM

Minute 1- 10 DB Thrusters

Minute 2- AMRAP Calorie Row

Score = Total Calories Rower

Goal = 55-100

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Old age and weakness don’t take rest days.

15 Minute EMOM

Minute 1- 7 Deadlifts @60%

Minute 2- 7 Box Jumps

Minute 3- 20 Hollow Rocks

Then;

10 Minute EMOM

Minute 1- 15 KB Swings (16/24KG)

Minute 2- AMRAP SIT-UPS

Score = Total SitUps

Goal = 120+

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

Big Exhales!

12 Minute EMOM

Minute 1- 150/200M Row

Minute 2- 50Meter Bear Crawl

Minute 3- 10 Ball Slams

Then;

10 Minute EMOM

Minute 1- 5 Weighted PushUps/10 PushUp

Minute 2- 10 Dumbbell Snatches (5/5)

Then;

8 Minutes (NonStop

500M Row

25 Burpees

300M Row

15 Burpees

100M Row

5 Burpees

EMOM stands for “Every Minute on the Minute.” For this protocol, you rest the remainder of the minute after your task is completed.

MoveWPurposeNYC

Join me and @SabrinaStrong on Saturdays at 1:30.

We’ll be teaching this semi-private strength and conditioning class weekly.

It’ll be located on 105 & Broadway at The BEFIT NYC studio.

For more information contact us.