10 Minute EMOM
Minute 1- 7 Deadlifts
Minute 2- 150/200M Row
Then;
10 Minute EMOM
Minute 1: 10 KettleBell Cleans
Minute 2: 5 Burpee Pullups
Then;
5 Minutes
1 Mile Bike Ride
In the remaining Time- Max Burpee Pullups
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
16 Minute EMOM
Minute 1- 5 Thrusters + 5 PushPress
Minute 2- 12 Hanging Leg Raises + 4 Ball Slams
Then;
6 Minute EMOM
Minute 1: 50M Bear Crawl
Minute 2: 50M Farmers Walk
Then;
3 Minutes
Max Effort Row (Distance)
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- 3 Deadlifts
Minute 2- 8 Burpees + 24 BattleRope Slams
Then;
8 Minute EMOM
Minute 1: 25 KB Swings
Minute 2: Plank for the entire minute
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- 8 Bench Press
Minute 2- 150/200M Row
Minute 3- 40M Farmers Walk
Then;
6 Minutes
10-9-8-7-6-5-4-3-2-1
PushUps
Calories Assault Bike
KB Swings
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
24 Minute EMOM
Minute 1- 8 Overhead Press
Minute 2- 15 Hollow Rocks
Minute 3- 24 Battle Rope Slams
Minute 4- 40M Farmers Walk
Then;
3 Minutes
Max Effort Kettlebell Swings
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
30 Minute EMOM
Minute 1- 8 DB Snatches + 4 Box Jumps
Minute 2- 12/15 Calorie Row
Minute 3- 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.
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.
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.
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.
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 