A Gem cannot be polished without friction, nor a man perfected without trials.

12 Minute EMOM

Minute – 10 Dumbbell Thrusters

Minute 2- 150/200M Row

Then;

8 Minute EMOM

Minute 1: 10 Dumbbell Snatches

Minute 2: 400M Bike Sprint

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.

If you seek tranquility, do less.

15 Minute EMOM

Minute 1- 8 Bulgarian Squats

Minute 2- 8 Burpees

Minute 3- 20 Battle Rope Slams

Then;

8 Minute EMOM

Minute 1: Max Effort TRX Rows

Minute 2: Max Effort Lunges

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

Every expert was once a beginner.

10 Minute EMOM

Minute 1- 10 Overhead Press

Minute 2- 15 Hanging Knee Raises

Then;

8 Minutes

Minute 1: 8 Lateral Raises + 8 Front Raises

Minute 2: 40M Farmers Walk

Then;

5 Minutes (NonStop)

7 Dumbbell Clean and Press

14 Vups

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

Be brave where bravery is honorable.

10 Minute EMOM

Minute 1- 8 TrapBar Deadlifts

Minute 2- 5 Burpee Pullups

Then;

8 Minutes

Minute 1: 8 Single ARM KB Swings (L/R)

Minute 2: 5 Burpee Pullups

Then;

7 Minutes (NonStop)

5 Burpee BoxJumps

50M Farmers Walk

10 Calories Assault Bike

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

Greatness should not depend on the incompetence of others.

12 Minute EMOM

Minute 1- 7 Weighted PushUps

Minute 2- 5 BoxJumps

Then;

8 Minutes

Minute 1: 10 Compound PushUps

Minute 2: 10 Dumbbell Snatches

Then;

4 Minutes (NonStop)

10 Dumbbell Cleans

8 Strict OverheadPress

6 Devil Press

4 Thrusters

20Vups

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

If you can spare more- give more.

20 Minute EMOM

Minute 1- 12/15 Calorie Row

Minute 2- 10 Ab Wheel Rollouts

Minute 3: 200M Run

Minute 4: 7 BallSlams + :20 Plank

Then;

5 Minutes

600M Run + Max Distance Row In remaining time

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

64-Ounces of Water!!

10 Minute EMOM

Minute 1- 1 Turkish Getup

Minute 2- 10 Hanging Knee Raises

Then;

8 Minute EMOM

Minute 1- 14 KB Snatch

Minute 2- 5 Sun Salutations

Then;

6 Minute EMOM

Minute 1- 50M Farmers Walk

Minute 3- 8 Dragon Flags

Then;

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

Every fire is the same size when it begins.

8 Minute EMOM

Minute 1- Max Effort Bodyweight Squats

Minute 2- :30 DeadHang on PullUp Bar

Then;

8 Minute EMOM

Minute 1- Max Effort Calorie Row

Minute 2- :20 Weighted Plank

Then;

8 Minute EMOM

Minute 1- Max Effort PushUps

Minute 3- 50M FrontLoaded Carry

Then;

6 Minutes

12 Squats

8 PushUps

4 BallSlams

200M Row

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

Whatever IT is- Do IT today.

15 Minute EMOM

Minute 1- 5 Dumbbell Cleans + 5 Overhead Press + 5 Thrusters

Minute 2- 15 Hanging Leg Raises

Minute 3: Max Effort Plank

Then;

8 Minute EMOM

Minute 1- 50 M Waiter Carry

Minute 2- 15 HollowRocks

Then;

3 Sets UNBROKEN

10 Lateral Raises

10 Front Raises

10 Upright Rows

10 Calorie Bike Sprint

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