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.
15 Minute EMOM
Minute 1- 7 Kettlebell Clean
Minute 2- 5 Burpe Pullups
Minute 3- 10 Calories Assault Bike
Then;
10 Minute EMOM
Minute 1: 10 Kettlebell Snatches
Minute 2: 40M Crab Walk
Then;
3 Minutes
Max Calories Bike
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- 10 Overhead Press
Minute 2- 15 Hanging Knee Raises
Minute 3- 20 Rope Slams + :20 Plank
Then;
10 Minute EMOM
Minute 1: 12 Thrusters
Minute 2: 6 Burpee BoxJumps
Then;
5 Minutes
10 Dumbbell Snatches
10 Dips
10 Dumbbell Cleans
5 Box Jumps
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 Suitcase Deadlifts
Minute 2- 50M Bear Crawl
Then;
10 Minute EMOM
Minute 1: 50M Farmers Walk
Minute 2: 10 AB Wheel Rollouts
Then;
6 Minute EMOM
Minute 1: MAX Effort KB Swings
Minute 2: MAX Effort SitUps
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- 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.
MoveWpurpose 