14 Minute EMOM
Minute 1- 4KB Cleans + 2OHP (16/24KG)
Minute 2- 100-200 Meter Run
Then;
6Minute EMOM
Minute 1- 8 KB Clean and Press
Minute 2- 10 Rotating Ball Slams
Then;
5 MinuteS
MAX DISTANCE RUN
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
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.
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.
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.
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.
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
15 Minute EMOM
Minute 1: 8 Bulgarian Squats
Minute 2: 8 ChinUps
Minute 3: 24 BattleRope Slams
Then;
8 Minute EMOM
Minute 1: 15 Goblet Squats
Minute 2: 15 Effort TRX Rows
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.
MoveWpurpose 