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.
18 Minute EMOM
Minute 1- 10 Lunges + 5 Goblet Squats
Minute 2- 5 Pullups + 5 BallSlams
Minute 3- 10 Pushups
Then;
6 Minutes
8 StepUps (per leg)
10 TRX Rows
20 Skips on Jump Rope
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.
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.
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.
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- 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.
MoveWpurpose 