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.
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.
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.
12 Minute EMOM
Minute 1- 8 Suitcase Deadlifts / TrapBar
Minute 2- 30M Bear Crawl + 5 BallSlams
Then;
8 Minute EMOM
Minute 1- 15 Russian KB Swings
Minute 2- 30M CrabWalk + 4 Rotating BallSlams
Then;
3 Sets UNBROKEN
20 Reverse Lunges
40 Battle RopeSlams
60 Meter Farmers Walk (Heavy)
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 1- 3 Weighted PushUps + 5 Clap PushUps
Minute 2- Max Distance Bike Ride
Then;
6 Minute EMOM
Minute 1- 30M Waiter Carry
Minute 2- 30 Rope Slams
Then;
5 Minutes (NonStop)
8 Sit-ups
6 Vups
4 PushUps
20 M Bear Crawl
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- 7 Backsquats
Minute 2- 5 Pullups
Then;
8 Minute EMOM
Minute 1- 10 Split Lunges
Minute 2- 3 ChinUps + 5 BallSlams
Then;
100 Walking Lunges
*EMOM 5 Burpees (start with 5 burpees)
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 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.
MoveWpurpose 