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.
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.
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.
12 Minute EMOM
Minute 1- 4 Deficit Deadlifts
Minute 2- 8 Overhead Press
Minute 3- 12 Hanging Leg Raises
Then;
8 Minute EMOM
Minute 1- 15 KB Swings
Minute 2- 30 M Waiter Carry
Then;
2 Sets
15 Dumbbell Lateral Raises
15 Dumbbell Front Raises
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 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.
MoveWpurpose 