15 Minute EMOM
Minute 1- 16 StepUps
Minute 2- 12 TRX Rows
Minute 3- :30 Plank (weighted)
Then;
9 Minute EMOM
Minute 1 – Max Effort Bodyweight Squats
Minute 2- Max Effort ChinUps
Score = Total Reps for both Squats/ChinUps
3 Minute
Stretch
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
18 Minute EMOM
Minute 1- 3 Front Squats
Minute 2- 5 L-PullUps
Minute 3- 30M Waiter Carry
Then;
6 Minute EMOM
Minute 1- 10 Jumping Lunges + 5 BoxJumps
Minute 2- 10 Hanging Leg Raises + 5 BallSlams
Then;
3 Minute
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- 10 DB Snatches
Minute 2- 10 Calorie Bike Sprint
Minute 3- 5 Burpees
Then;
8 Minute EMOM
Minute 1- 15 KB Cleans
Minute 2- 5 Burpees
Then;
6 Minute EMOM
Minute 1- 10 Calorie Row
Minute 2- Max Effort Burpees
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- 4 Deficit Deadlifts
Minute 2- 8 Overhead Press
Minute 3- 12 Hanging Leg Raises
Then;
8 Minute EMOM
Minute 1- 15 KB Swings
Minute 2- 30 M Waiter Carry
Then;
2 Sets
15 Dumbbell Lateral Raises
15 Dumbbell Front Raises
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
21 Minute EMOM
Minute 1- 4 Bench Press @75-80% Effort
Minute 2- 4 Box Jumps + 4 BallSlams
Minute 3- 40M Farmers Walk
Then;
7 Minutes
10/15 Calorie Row
10 PushUps
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
10 Minute EMOM
Minute 1- 10 Goblet Squats
Minute 2- 10 Lat Pulldowns
Then;
10 Minute EMOM
Minute 1: 12 Forward Lunges
Minute 2: 12 TRX Rows
Then;
5 Minutes
5 Pullups
20 WalkingLunges
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
10 Minute EMOM
Minute 1- 16 Single Legged Deadlifts
Minute 2- 8 Dips
Then;
10 Minute EMOM
Minute 1: 8 Dumbbell Cleans
Minute 2: 16 Pushups
Then;
2 Minutes
Max Effort Burpees
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
10 Minute EMOM
Minute 1- 5 Hang Dumbbell Snatch
Minute 2- 5 BoxJumps
Then;
10 Minute EMOM
Minute 1: 5 Manmakers
Minute 2: 5 Devil Press
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.
15 Minute EMOM
Minute 1- 7 Kettlebell Clean
Minute 2- 5 Burpe Pullups
Minute 3- 10 Calories Assault Bike
Then;
10 Minute EMOM
Minute 1: 10 Kettlebell Snatches
Minute 2: 40M Crab Walk
Then;
3 Minutes
Max Calories Bike
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- 10 Overhead Press
Minute 2- 15 Hanging Knee Raises
Minute 3- 20 Rope Slams + :20 Plank
Then;
10 Minute EMOM
Minute 1: 12 Thrusters
Minute 2: 6 Burpee BoxJumps
Then;
5 Minutes
10 Dumbbell Snatches
10 Dips
10 Dumbbell Cleans
5 Box Jumps
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
MoveWpurpose 