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.
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.
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.
Join me and @SabrinaStrong on Saturdays at 1:30.
We’ll be teaching this semi-private strength and conditioning class weekly.
It’ll be located on 105 & Broadway at The BEFIT NYC studio.
For more information contact us.
WarmUp-4 Sets
250 M Row
Rest 1:00 & Repeat
Then;
20 BackSquats @50%
15 BackSquats @55%
12 BackSquats @60%
10 BackSquats @65%
8 BackSquats @70%
6 BackSquats @75%
2×3 BackSquats @80%
Then;
15 Minute EMOM
Minute 1: 10 Goblet Squats (16/24)
Minute 2: 15 Lat PullDowns
Minute 3: 30 Battle Rope Slams
Then;
5 Sets (Chill Lace):
20 Walking Lunges
10 TRX Rows
40 Meter Front Loaded Carry (2KBs)
Then;
Assault Bike Reverse Tabata (max calories)
Then;
4 Sets
:30 on – :30 off on Skierg
Then;
2 Sets
Weighted Plank (1:00 max)
PullUps Near Failure (10+ , use bands of necessary)
MoveWpurpose 