8 Minute EMOM
Minute 1- 15 Deficit PushUps
Minute 2- 150/200M Row
Then;
8 Minute EMOM
Minute 1: 10 Dips
Minute 2: 150/200M Row
Then;
8 Minute EMOM
Minute 1: 5 Bench Press
Minute 2: 10 DB Snatches
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- 15 Goblet squats
Minute 2- 10 PushUps
Minute 3- 5 Pullups + 5 BallSlams
Then;
9 Minute EMOM
Minute 1: 20 Walking Lunges
Minute 2: 15 PushUps
Minute 3: 10 TRX Rows
Then;
3 Minutes
Max Distance Row
EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.
14 Minute EMOM
Minute -50M Bear Crawl
Minute 2- 7 ChinUps
Then;
8 Minute EMOM
Minute 1: 50M Crab Walk
Minute 2: Plank
Then;
3 Minutes
AMRAP Burpee ChinUps
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- 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.
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.
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.
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.
12 Minute EMOM
Minute 1- 10 StepUps (Per Leg)
Minute 2- 8 PullUps
Minute 3- 6 Burpee BoxJumps
Then;
8 Minutes
Minute 1: 15 Goblet Squats
Minute 2: 8 ChinUps
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- 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.
MoveWpurpose 