You already possess everything necessary to become great.

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.

Do everything as if it were that last thing you were doing in your life.

10 Minute EMOM

Minute 1- 5 Hang Dumbbell Snatch

Minute 2- 5 BoxJumps

Then;

10 Minute EMOM

Minute 1: 5 Manmakers

Minute 2: 5 Devil Press

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.

Your Grass is Green Enough

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.

Don’t be overheard complaining…Not even to yourself.

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.

He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.

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.

Be brave where bravery is honorable.

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.

Greatness should not depend on the incompetence of others.

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.

64-Ounces of Water!!

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.

The more you ask how far you have to go, the longer your quest will be.

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.

Efficiency is just Intelligent Laziness.

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.