222 EMOM WODs for Beginners


This time I bring you list of the 222 EMOM WODs for beginners. You can either read it in this blog post, download it in the handy PDF using the following form or get more EMOMs like this in my new WOD generator app for iOS. So, if you are new to the CrossFit, keep reading to find out what EMOM is and how to approach those EMOMs or just skip to the list below.


Download all 222 EMOMs in handy PDF

What is an EMOM?

EMOM = Every Minute On the Minute
It is a type of the workout that tells you how much work you have to do in the minute. You can rest until the end of the minute if you finish prescribed reps earlier.

What is the purpose of an EMOM?

EMOMs are usually done before the main WOD = Workout Of the Day, and they typically have one or more of the following goals.

Practice the movements

  • Work in the minute of such EMOM usually takes 10 to 20 seconds.
  • Reps for each movement are lower. About 1-3 reps for difficult/heavy movements and about 5-8 reps for easier movements.
  • You can use the same weight for all the reps, or you can approach it as the ladder-style workout and add weight each minute until you fail the lift.
  • For example, EMOM that consists of single heavy clean and low rep handstand push-ups.

Learn to work under muscular fatigue

  • This kind of EMOMs usually consists of movements that are focused on the same muscle groups.
  • The first minutes of such EMOMs would take about 30 seconds while last minutes will take about 40 to 50 seconds.
  • The good example is EMOM that consists of pull-ups, calorie row, and American kettlebell swings.

Learn to work under fatigue (high heart rate)

  • A minute of these EMOMs ends at around 45-55 seconds.
  • The goal is to push yourself in the second half of the EMOM when your heart rate gets uncomfortable.
  • For example, EMOM of 15 cal in the first minute and 15 burpees in the second minute.
  • This type is my favorite and I usually visit Jason Khalipa’s Instagram for such EMOMs or use my app to find one that suits my training.


What type of EMOMs will you find on this list?

All EMOMs that are in the list below are from the “Practice the movements” category. This means that reps of each movement that you have to do in each minute are very low and should be easily manageable even if you are very new to the CrossFit.

How to approach those EMOMs?

All EMOMs in the list are for the beginners or for athletes who want to practice the movements, so there is no need to rush in each minute.
You will be able to finish a minute of the EMOM in less than 20 seconds, so make sure your technique is perfect.
If you are looking for more challenge, you can always multiply reps by 2, 3, 4 or even more or you can download my EMOM Generator and use difficulty slider to find EMOM that suits you.

I am new to CrossFit, and I don’t know how these movements look

Unfortunately, I don’t have all movement demo videos, but you can always use YouTube and search for [Movement name] + [CrossFit], and you will get at least 10 videos that will show you how the movements look.

Movements are too difficult or too heavy for beginners

If you choose EMOM that is too difficult for you try to scale it. How? For barbell movements, you can always decrease the weight or change the movement.
For example, use power snatch or overhead squat instead of squat snatch. The choice is up to you and should reflect your goals.
The same applies to gymnastic movements like muscle-ups or deficit HSPU.
For example, do 1 strict pull up + 1 ring dip instead of 1 muscle up, try banded muscle ups or just work on transition on lower rings. And for deficit HSPU, you substitute for strict classic HSPU, kipping HSPU with plates under the head or if you struggle a lot with HPSU, you can build your strict push strength by doing push-ups with feet on the box.

Want more EMOMs like this?

If you like the list below make sure to check out my iOS app WOD Generator! EMOMs or download this list in the PDF, subscribe to my newsletter and get notified about more articles like this.

Random WOD from the list



Download all 222 EMOMs in handy PDF

222 EMOM WODs

8 Min EMOM

1. min:4 Back Squats 225 lbs
2. min:4 Wall Climbs

25 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:7 Clusters 95 lbs
3. min:8 Strict Pull Ups
4. min:12 Push Presses 115 lbs
5. min:Rest

12 Min EMOM

1. min:7 Power Cleans 155 lbs
2. min:4 Power Snatches 155 lbs
3. min:5 Push Presses 155 lbs

 

15 Min EMOM

1. min:15 cal Assault Bike
2. min:14 Kettlebell Snatches 54 lbs
3. min:3 Overhead Squats 80% of 1RM
4. min:13 Target Burpees
5. min:Rest

12 Min EMOM

1. min:16 Kettlebell Swings 54 lbs

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:3 Rope Climbs 15-foot

 

8 Min EMOM

1. min:3 Rope Climbs 15-foot

21 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:175m Run
3. min:200m Row

20 Min EMOM

1. min:15 V-Ups

 

15 Min EMOM

1. min:2 Power Snatches 185 lbs
2. min:3 Clean and Jerks 80% of 1RM
3. min:10 Wall Balls 30 lbs

15 Min EMOM

1. min:20 Air Squats
2. min:16 cal Row
3. min:5 Hang Power Cleans 205 lbs

21 Min EMOM

1. min:7 Squat Cleans 115 lbs
2. min:3 Rope Climbs 15-foot
3. min:15 Burpees Over Bar

 

21 Min EMOM

1. min:2 Squat Snatches 205 lbs
2. min:12 Ring Dips
3. min:3 Deadlifts 80% of 1RM

25 Min EMOM

1. min:10 Wall Balls 30 lbs
2. min:4 Power Clean and Jerks 155 lbs
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:14 Overhead Lunges 95 lbs
5. min:Rest

12 Min EMOM

1. min:15 cal Assault Bike

 

8 Min EMOM

1. min:3 Front Squats 225 lbs

18 Min EMOM

1. min:15 Pull Ups

8 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:3 Squat Snatches 80% of 1RM
3. min:16 Hand Release Push Ups
4. min:6 Overhead Lunges 70% of 1RM



15 Min EMOM

1. min:6 Hang Squat Clean and Jerks 95 lbs

9 Min EMOM

1. min:18 Front Rack Lunges 75 lbs
2. min:15 Pull Ups
3. min:4 Hang Power Cleans 225 lbs

9 Min EMOM

1. min:4 Deficit HSPUs 8″

 

40 Min EMOM

1. min:5 Hang Squat Clean and Jerks 115 lbs
2. min:12 Ring Dips
3. min:18 Pistol Squats
4. min:7 Back Squats 155 lbs
5. min:Rest

14 Min EMOM

1. min:13 Target Burpees
2. min:12 Med-ball Squat Cleans 20 lbs

14 Min EMOM

1. min:4 Wall Climbs

 

8 Min EMOM

1. min:20 Air Squats
2. min:13 Target Burpees
3. min:200m Row
4. min:1 Push Jerks 90% of 1RM

40 Min EMOM

1. min:200m Row
2. min:11 HSPUs
3. min:16 Kettlebell Swings 54 lbs
4. min:15 Pull Ups
5. min:1 Shoulder Presses 90% of 1RM

12 Min EMOM

1. min:13 Bar Facing Burpees
2. min:16 Wall Balls 20 lbs

 

30 Min EMOM

1. min:3 Front Squats 80% of 1RM
2. min:2 Hang Squat Cleans 225 lbs
3. min:14 Kettlebell Snatches 54 lbs

14 Min EMOM

1. min:4 Deficit HSPUs 8″
2. min:20 Air Squats

16 Min EMOM

1. min:4 Deficit HSPUs 8″

 

15 Min EMOM

1. min:2 Clusters 80% of 1RM
2. min:16 Hand Release Push Ups
3. min:15 V-Ups
4. min:8 Burpee Box Jumps 24″
5. min:12 Med-ball Squat Cleans 20 lbs

9 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:2 Burpee Muscle Ups
3. min:11 HSPUs

18 Min EMOM

1. min:7 Burpee Pull Ups
2. min:12 Med-ball Squat Cleans 20 lbs
3. min:2 Legless Rope Climbs 15-foot

 

24 Min EMOM

1. min:50 Double Unders
2. min:4 Push Presses 185 lbs
3. min:15 Burpees
4. min:Rest

18 Min EMOM

1. min:50 Double Unders

12 Min EMOM

1. min:5 Bear Complex 95 lbs

 

20 Min EMOM

1. min:1 Push Presses 90% of 1RM

18 Min EMOM

1. min:6 Hang Squat Snatches 75 lbs
2. min:15 cal Assault Bike
3. min:8 Strict HSPUs

18 Min EMOM

1. min:16 Box Jump Overs 24″

 

16 Min EMOM

1. min:12 Ring Dips
2. min:14 Dumbbell Snatches 50 lbs
3. min:9 Kettlebell Snatches 72 lbs
4. min:4 Clean and Jerks 185 lbs

24 Min EMOM

1. min:200m Row
2. min:11 Chest-to-Bar Pull Ups

15 Min EMOM

1. min:15 Overhead Lunges 75 lbs
2. min:5 Squat Snatches 115 lbs
3. min:18 Push Presses 75 lbs
4. min:5 Push Jerks 205 lbs
5. min:12 Ring Dips

 

20 Min EMOM

1. min:5 Power Clean and Jerks 70% of 1RM
2. min:13 Hang Power Snatches 75 lbs

40 Min EMOM

1. min:18 Pistol Squats
2. min:5 Bear Complex 95 lbs
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:10 Kettlebell Swings 72 lbs

10 Min EMOM

1. min:8 Strict Pull Ups
2. min:5 Bear Complex 95 lbs

 

24 Min EMOM

1. min:20 Sit Ups
2. min:8 Burpee Box Jumps 24″

16 Min EMOM

1. min:15 Push Presses 95 lbs
2. min:13 Toes to Bars

30 Min EMOM

1. min:15 Front Rack Lunges 95 lbs
2. min:6 Power Clean and Jerks 135 lbs
3. min:12 Power Snatches 95 lbs

 

21 Min EMOM

1. min:13 Bar Facing Burpees
2. min:15 Pull Ups
3. min:13 Back Squats 95 lbs

8 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:4 Deficit HSPUs 8″

14 Min EMOM

1. min:7 Burpee Pull Ups

 

12 Min EMOM

1. min:8 Burpee Box Jumps 24″

40 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:3 Hang Squat Cleans 80% of 1RM
3. min:50 Double Unders
4. min:13 Target Burpees
5. min:15 cal Assault Bike

18 Min EMOM

1. min:15 V-Ups
2. min:10 Kettlebell Swings 72 lbs

 

8 Min EMOM

1. min:4 Wall Climbs

12 Min EMOM

1. min:175m Run

12 Min EMOM

1. min:11 Chest-to-Bar Pull Ups
2. min:5 Deadlifts 70% of 1RM
3. min:16 Hand Release Push Ups
4. min:6 Clean and Jerks 135 lbs

 

18 Min EMOM

1. min:15 cal Assault Bike

9 Min EMOM

1. min:16 Wall Balls 20 lbs

10 Min EMOM

1. min:175m Run
2. min:8 Strict Pull Ups
3. min:5 Power Snatches 70% of 1RM
4. min:4 Wall Climbs
5. min:3 Power Clean and Jerks 205 lbs

 

40 Min EMOM

1. min:5 Power Cleans 185 lbs
2. min:20 Air Squats
3. min:3 Clean and Jerks 205 lbs
4. min:50 Double Unders

9 Min EMOM

1. min:3 Power Cleans 80% of 1RM

24 Min EMOM

1. min:5 Power Snatches 70% of 1RM
2. min:25m Walking Lunges
3. min:11 HSPUs
4. min:20 Air Squats

 

30 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:5 Push Jerks 205 lbs
3. min:6 Front Rack Lunges 70% of 1RM

30 Min EMOM

1. min:175m Run
2. min:3 Ring Muscle Ups
3. min:2 Legless Rope Climbs 15-foot

12 Min EMOM

1. min:1 Front Squats 90% of 1RM
2. min:15 V-Ups

 

40 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:20 Air Squats
3. min:4 Back Squats 225 lbs
4. min:7 Squat Cleans 115 lbs
5. min:14 Overhead Lunges 115 lbs

15 Min EMOM

1. min:11 Front Rack Lunges 135 lbs
2. min:5 Clusters 135 lbs
3. min:4 Bar Muscle Ups
4. min:3 Bear Complex 135 lbs
5. min:12 Med-ball Squat Cleans 20 lbs

24 Min EMOM

1. min:12 Hang Power Cleans 75 lbs
2. min:13 Back Squats 95 lbs

 

8 Min EMOM

1. min:1 Overhead Squats 90% of 1RM

40 Min EMOM

1. min:16 cal Row
2. min:7 Box Jump Overs 40″
3. min:15 cal Assault Bike
4. min:4 Deficit HSPUs 8″
5. min:5 Power Snatches 70% of 1RM

14 Min EMOM

1. min:4 Bar Muscle Ups
2. min:3 Shoulder Presses 80% of 1RM

 

20 Min EMOM

1. min:7 Burpee Pull Ups
2. min:16 Box Jumps 20″
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:Rest

18 Min EMOM

1. min:3 Overhead Squats 80% of 1RM
2. min:16 Box Jumps 24″

10 Min EMOM

1. min:15 V-Ups
2. min:7 Burpee Pull Ups
3. min:15 cal Assault Bike
4. min:14 Dumbbell Snatches 50 lbs
5. min:Rest

 

12 Min EMOM

1. min:50 Double Unders
2. min:5 Power Cleans 185 lbs
3. min:5 Hang Power Cleans 205 lbs

14 Min EMOM

1. min:6 Squat Snatches 75 lbs

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:2 Legless Rope Climbs 15-foot

 

20 Min EMOM

1. min:15 Pull Ups
2. min:9 Power Cleans 135 lbs
3. min:12 Ring Dips
4. min:9 Front Rack Lunges 155 lbs
5. min:14 Dumbbell Snatches 50 lbs

10 Min EMOM

1. min:16 Hand Release Push Ups
2. min:2 Burpee Muscle Ups
3. min:3 Hang Power Snatches 80% of 1RM
4. min:7 Box Jumps 40″
5. min:Rest

21 Min EMOM

1. min:4 Squat Snatches 135 lbs
2. min:2 Legless Rope Climbs 15-foot
3. min:25m Walking Lunges

 

20 Min EMOM

1. min:15 cal Assault Bike
2. min:18 Pistol Squats

21 Min EMOM

1. min:18 Pistol Squats
2. min:11 Chest-to-Bar Pull Ups
3. min:13 Toes to Bars

21 Min EMOM

1. min:13 Target Burpees
2. min:4 Wall Climbs
3. min:15 Pull Ups

 

40 Min EMOM

1. min:15 Burpees
2. min:3 Deadlifts 80% of 1RM
3. min:11 Chest-to-Bar Pull Ups
4. min:4 Wall Climbs
5. min:12 Med-ball Squat Cleans 20 lbs

12 Min EMOM

1. min:11 Chest-to-Bar Pull Ups
2. min:15 cal Assault Bike

25 Min EMOM

1. min:15 Burpees Over Bar
2. min:3 Push Presses 205 lbs
3. min:13 Power Cleans 75 lbs
4. min:16 Box Jumps 24″
5. min:12 Med-ball Squat Cleans 20 lbs



30 Min EMOM

1. min:15 Pull Ups
2. min:6 Power Clean and Jerks 135 lbs
3. min:3 Ring Muscle Ups
4. min:7 Clean and Jerks 115 lbs
5. min:7 Box Jumps 40″

9 Min EMOM

1. min:6 Clean and Jerks 135 lbs
2. min:16 Box Jump Overs 24″
3. min:8 Strict HSPUs

40 Min EMOM

1. min:15 Front Rack Lunges 95 lbs
2. min:13 Target Burpees
3. min:8 Strict HSPUs
4. min:12 Med-ball Squat Cleans 20 lbs
5. min:12 Hang Power Snatches 95 lbs

 

40 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:18 Pistol Squats
3. min:11 HSPUs
4. min:8 Squat Cleans 95 lbs

18 Min EMOM

1. min:5 Hang Power Cleans 70% of 1RM
2. min:1 Hang Squat Snatches 90% of 1RM

15 Min EMOM

1. min:16 Wall Balls 20 lbs
2. min:2 Legless Rope Climbs 15-foot
3. min:15 Burpees

 

18 Min EMOM

1. min:8 Strict HSPUs
2. min:15 cal Assault Bike

25 Min EMOM

1. min:6 Hang Squat Snatches 75 lbs
2. min:13 Power Cleans 75 lbs
3. min:5 Hang Power Cleans 185 lbs
4. min:3 Rope Climbs 15-foot
5. min:13 Toes to Bars

40 Min EMOM

1. min:10 Overhead Lunges 135 lbs
2. min:7 Burpee Pull Ups
3. min:16 cal Row
4. min:3 Back Squats 85% of 1RM
5. min:16 Wall Balls 20 lbs

 

25 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:3 Hang Power Snatches 155 lbs
3. min:3 Ring Muscle Ups
4. min:1 Bear Complex 90% of 1RM
5. min:13 Sumo Deadlift High Pulls 75 lbs

18 Min EMOM

1. min:12 Ring Dips
2. min:8 Burpee Box Jump Over 24″
3. min:7 Clusters 95 lbs

16 Min EMOM

1. min:3 Rope Climbs 15-foot
2. min:13 Toes to Bars
3. min:11 Chest-to-Bar Pull Ups
4. min:8 Burpee Box Jumps 24″

 

9 Min EMOM

1. min:3 Clean and Jerks 205 lbs

14 Min EMOM

1. min:3 Clusters 155 lbs

10 Min EMOM

1. min:3 Hang Squat Clean and Jerks 155 lbs

 

18 Min EMOM

1. min:3 Clean and Jerks 80% of 1RM
2. min:7 Box Jumps 40″
3. min:5 Hang Power Cleans 205 lbs

40 Min EMOM

1. min:1 Clusters 90% of 1RM
2. min:15 Burpees Over Bar
3. min:15 Pull Ups
4. min:25m Walking Lunges
5. min:Rest

40 Min EMOM

1. min:25m Walking Lunges
2. min:15 V-Ups
3. min:1 Hang Power Snatches 90% of 1RM
4. min:Rest

 

20 Min EMOM

1. min:8 Strict HSPUs
2. min:6 Squat Snatches 75 lbs
3. min:20 Sit Ups
4. min:3 Front Squats 225 lbs

12 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:6 Hang Squat Clean and Jerks 75 lbs

24 Min EMOM

1. min:16 cal Row
2. min:11 Chest-to-Bar Pull Ups

 

8 Min EMOM

1. min:18 Push Presses 75 lbs
2. min:18 Pistol Squats

15 Min EMOM

1. min:13 Target Burpees
2. min:6 Front Squats 185 lbs
3. min:6 Front Rack Lunges 70% of 1RM

9 Min EMOM

1. min:12 Shoulder Presses 75 lbs

 

16 Min EMOM

1. min:25m Walking Lunges
2. min:16 cal Row

40 Min EMOM

1. min:20 Sit Ups
2. min:7 Burpee Pull Ups
3. min:11 Front Rack Lunges 135 lbs
4. min:Rest

8 Min EMOM

1. min:18 Pistol Squats
2. min:8 Strict Pull Ups
3. min:10 Power Clean and Jerks 75 lbs
4. min:8 Overhead Lunges 155 lbs

 

24 Min EMOM

1. min:5 Hang Power Cleans 70% of 1RM
2. min:8 Burpee Box Jumps 24″
3. min:12 Push Jerks 135 lbs
4. min:Rest

10 Min EMOM

1. min:20 Air Squats
2. min:12 Ring Dips

9 Min EMOM

1. min:3 Back Squats 85% of 1RM

 

21 Min EMOM

1. min:9 Push Presses 135 lbs
2. min:16 Box Jumps 20″
3. min:8 Sumo Deadlift High Pulls 135 lbs

10 Min EMOM

1. min:16 Box Jump Overs 24″

16 Min EMOM

1. min:13 Toes to Bars
2. min:3 Hang Power Clean and Jerks 80% of 1RM
3. min:10 Wall Balls 30 lbs
4. min:16 cal Row

 

25 Min EMOM

1. min:15 Pull Ups
2. min:1 Hang Squat Cleans 90% of 1RM
3. min:1 Overhead Squats 90% of 1RM
4. min:9 Kettlebell Snatches 72 lbs
5. min:15 cal Assault Bike

40 Min EMOM

1. min:9 Hang Power Clean and Jerks 95 lbs
2. min:12 Ring Dips
3. min:15 Pull Ups
4. min:Rest

25 Min EMOM

1. min:5 Hang Power Cleans 205 lbs
2. min:16 Box Jumps 20″
3. min:6 Deadlifts 265 lbs
4. min:14 Overhead Lunges 115 lbs
5. min:13 Sumo Deadlift High Pulls 75 lbs

 

18 Min EMOM

1. min:4 Wall Climbs
2. min:21 Box Jump Overs 20″

20 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:20 Air Squats
3. min:200m Row
4. min:7 Box Jumps 40″
5. min:2 Front Rack Lunges 90% of 1RM

24 Min EMOM

1. min:3 Rope Climbs 15-foot
2. min:8 Strict Pull Ups
3. min:10 Deadlifts 225 lbs
4. min:Rest

 

20 Min EMOM

1. min:4 Bar Muscle Ups
2. min:13 Bar Facing Burpees

9 Min EMOM

1. min:25m Walking Lunges

20 Min EMOM

1. min:4 Bar Muscle Ups
2. min:16 Wall Balls 20 lbs
3. min:4 Deficit HSPUs 8″
4. min:Rest

 

9 Min EMOM

1. min:4 Power Snatches 155 lbs
2. min:11 Chest-to-Bar Pull Ups
3. min:8 Sumo Deadlift High Pulls 135 lbs

9 Min EMOM

1. min:10 Deadlifts 225 lbs

15 Min EMOM

1. min:9 Shoulder Presses 95 lbs

 

40 Min EMOM

1. min:13 Target Burpees
2. min:13 Box Jump Overs 30″
3. min:5 Bear Complex 95 lbs
4. min:Rest

20 Min EMOM

1. min:2 Clusters 80% of 1RM
2. min:3 Rope Climbs 15-foot

15 Min EMOM

1. min:1 Power Clean and Jerks 90% of 1RM
2. min:12 Med-ball Squat Cleans 20 lbs
3. min:3 Hang Squat Cleans 80% of 1RM
4. min:3 Hang Squat Clean and Jerks 155 lbs
5. min:9 Hang Power Cleans 135 lbs

 

16 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:3 Hang Squat Clean and Jerks 155 lbs
3. min:3 Power Clean and Jerks 80% of 1RM
4. min:16 Hand Release Push Ups

9 Min EMOM

1. min:4 Hang Squat Snatches 135 lbs

21 Min EMOM

1. min:12 Ring Dips
2. min:4 Wall Climbs
3. min:13 Box Jumps 30″

 

25 Min EMOM

1. min:16 Wall Balls 20 lbs
2. min:15 Front Rack Lunges 95 lbs
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:9 Hang Power Snatches 115 lbs
5. min:20 Air Squats

21 Min EMOM

1. min:5 Squat Snatches 70% of 1RM
2. min:3 Power Clean and Jerks 205 lbs
3. min:2 Hang Squat Clean and Jerks 205 lbs

12 Min EMOM

1. min:12 Hang Power Cleans 75 lbs

 

20 Min EMOM

1. min:5 Power Cleans 70% of 1RM
2. min:3 Shoulder Presses 155 lbs
3. min:13 Target Burpees
4. min:12 Ring Dips
5. min:Rest

10 Min EMOM

1. min:3 Squat Cleans 80% of 1RM
2. min:4 Hang Squat Snatches 135 lbs
3. min:4 Power Clean and Jerks 155 lbs
4. min:200m Row
5. min:Rest

8 Min EMOM

1. min:15 Pull Ups
2. min:16 Box Jump Overs 24″

 

12 Min EMOM

1. min:20 Air Squats

9 Min EMOM

1. min:1 Squat Snatches 90% of 1RM

12 Min EMOM

1. min:2 Clusters 80% of 1RM
2. min:10 Overhead Lunges 135 lbs
3. min:8 Strict HSPUs
4. min:3 Hang Power Snatches 80% of 1RM

 

16 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:13 Toes to Bars
3. min:13 Bar Facing Burpees
4. min:13 Power Cleans 75 lbs

12 Min EMOM

1. min:5 Power Cleans 70% of 1RM
2. min:25m Walking Lunges
3. min:8 Burpee Box Jumps 24″
4. min:4 Hang Squat Snatches 135 lbs

24 Min EMOM

1. min:200m Row
2. min:15 cal Assault Bike
3. min:6 Hang Squat Snatches 115 lbs
4. min:20 Air Squats

 

14 Min EMOM

1. min:9 Kettlebell Snatches 72 lbs
2. min:13 Bar Facing Burpees

8 Min EMOM

1. min:3 Ring Muscle Ups
2. min:3 Rope Climbs 15-foot
3. min:20 Air Squats
4. min:13 Bar Facing Burpees

9 Min EMOM

1. min:1 Hang Power Snatches 90% of 1RM

 

21 Min EMOM

1. min:175m Run
2. min:5 Squat Snatches 115 lbs
3. min:18 Pistol Squats

14 Min EMOM

1. min:8 Burpee Box Jump Over 24″

20 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:20 Air Squats
3. min:50 Double Unders
4. min:175m Run
5. min:15 cal Assault Bike

 

40 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs
2. min:20 Sit Ups
3. min:8 Burpee Box Jump Over 24″
4. min:8 Hang Power Cleans 155 lbs
5. min:Rest

8 Min EMOM

1. min:13 Toes to Bars

9 Min EMOM

1. min:20 Air Squats
2. min:15 Front Rack Lunges 115 lbs
3. min:16 Kettlebell Swings 54 lbs

 

9 Min EMOM

1. min:13 Box Jumps 30″

21 Min EMOM

1. min:15 Burpees
2. min:8 Strict HSPUs
3. min:3 Hang Power Snatches 80% of 1RM

30 Min EMOM

1. min:6 Hang Squat Snatches 95 lbs
2. min:25m Walking Lunges
3. min:3 Hang Squat Cleans 205 lbs
4. min:16 cal Row
5. min:20 Air Squats

 

14 Min EMOM

1. min:14 Overhead Lunges 95 lbs
2. min:15 Burpees Over Bar

30 Min EMOM

1. min:10 Wall Balls 30 lbs
2. min:15 cal Assault Bike
3. min:3 Bear Complex 135 lbs

25 Min EMOM

1. min:9 Hang Power Cleans 135 lbs
2. min:1 Power Snatches 90% of 1RM
3. min:13 Target Burpees
4. min:8 Strict Pull Ups
5. min:12 Ring Dips

 

24 Min EMOM

1. min:15 cal Assault Bike
2. min:5 Overhead Squats 155 lbs

9 Min EMOM

1. min:15 cal Assault Bike

8 Min EMOM

1. min:3 Clusters 155 lbs



40 Min EMOM

1. min:12 Ring Dips
2. min:5 Bear Complex 95 lbs
3. min:11 Chest-to-Bar Pull Ups
4. min:Rest

25 Min EMOM

1. min:11 Back Squats 115 lbs
2. min:7 Burpee Pull Ups
3. min:3 Push Presses 80% of 1RM
4. min:8 Sumo Deadlift High Pulls 135 lbs
5. min:6 Hang Power Snatches 135 lbs

15 Min EMOM

1. min:7 Burpee Pull Ups
2. min:12 Ring Dips
3. min:12 Overhead Squats 75 lbs
4. min:2 Legless Rope Climbs 15-foot
5. min:4 Wall Climbs

 

10 Min EMOM

1. min:4 Shoulder Presses 135 lbs
2. min:16 cal Row
3. min:7 Squat Cleans 115 lbs
4. min:13 Bar Facing Burpees
5. min:3 Ring Muscle Ups

30 Min EMOM

1. min:15 cal Assault Bike
2. min:200m Row
3. min:6 Deficit HSPUs 4″

25 Min EMOM

1. min:15 V-Ups
2. min:8 Strict Pull Ups
3. min:3 Power Snatches 80% of 1RM
4. min:8 Burpee Box Jump Over 24″
5. min:5 Push Presses 155 lbs

 

15 Min EMOM

1. min:10 Hang Squat Cleans 75 lbs

40 Min EMOM

1. min:6 Hang Power Snatches 135 lbs
2. min:5 Bear Complex 95 lbs
3. min:2 Squat Snatches 205 lbs
4. min:4 Push Jerks 225 lbs

14 Min EMOM

1. min:8 Overhead Lunges 155 lbs

 

8 Min EMOM

1. min:16 Hand Release Push Ups

14 Min EMOM

1. min:2 Burpee Muscle Ups
2. min:16 Box Jumps 24″

20 Min EMOM

1. min:21 Box Jump Overs 20″

 

12 Min EMOM

1. min:10 Overhead Lunges 135 lbs
2. min:13 Target Burpees
3. min:16 cal Row
4. min:Rest

25 Min EMOM

1. min:5 Hang Squat Cleans 70% of 1RM
2. min:15 Burpees Over Bar
3. min:11 HSPUs
4. min:1 Push Jerks 90% of 1RM
5. min:15 V-Ups

14 Min EMOM

1. min:3 Hang Squat Cleans 80% of 1RM
2. min:15 Burpees Over Bar

 

8 Min EMOM

1. min:25m Walking Lunges
2. min:13 Box Jumps 30″
3. min:15 Pull Ups
4. min:Rest

15 Min EMOM

1. min:2 Legless Rope Climbs 15-foot
2. min:18 Pistol Squats
3. min:7 Burpee Pull Ups
4. min:4 Bar Muscle Ups
5. min:5 Squat Cleans 70% of 1RM

8 Min EMOM

1. min:14 Dumbbell Snatches 50 lbs

 

18 Min EMOM

1. min:175m Run
2. min:4 Power Clean and Jerks 155 lbs

14 Min EMOM

1. min:2 Legless Rope Climbs 15-foot

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:6 Overhead Lunges 70% of 1RM
3. min:20 Sit Ups
4. min:5 Overhead Squats 155 lbs

 

14 Min EMOM

1. min:14 Kettlebell Snatches 54 lbs

21 Min EMOM

1. min:15 Burpees
2. min:6 Power Clean and Jerks 115 lbs
3. min:4 Power Snatches 155 lbs

8 Min EMOM

1. min:8 Strict Pull Ups

 

21 Min EMOM

1. min:20 Sit Ups
2. min:4 Hang Squat Snatches 135 lbs
3. min:10 Wall Balls 30 lbs

18 Min EMOM

1. min:5 Deadlifts 70% of 1RM

15 Min EMOM

1. min:4 Wall Climbs
2. min:15 V-Ups
3. min:175m Run

 

15 Min EMOM

1. min:8 Burpee Box Jump Over 24″

24 Min EMOM

1. min:14 Dumbbell Snatches 50 lbs
2. min:6 Clean and Jerks 135 lbs
3. min:12 Hang Power Cleans 75 lbs
4. min:15 Pull Ups

10 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:4 Sumo Deadlift High Pulls 155 lbs

 

40 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:10 Hang Squat Cleans 75 lbs
3. min:12 Deadlifts 205 lbs
4. min:7 Burpee Pull Ups

21 Min EMOM

1. min:13 Bar Facing Burpees
2. min:1 Push Presses 90% of 1RM
3. min:8 Strict Pull Ups

8 Min EMOM

1. min:8 Burpee Box Jump Over 24″
2. min:4 Push Presses 185 lbs

 

15 Min EMOM

1. min:200m Row

30 Min EMOM

1. min:1 Power Snatches 90% of 1RM
2. min:11 Chest-to-Bar Pull Ups
3. min:15 cal Assault Bike
4. min:4 Bar Muscle Ups
5. min:4 Wall Climbs

24 Min EMOM

1. min:11 Chest-to-Bar Pull Ups
2. min:8 Squat Cleans 95 lbs

 

8 Min EMOM

1. min:15 Burpees
2. min:6 Front Rack Lunges 70% of 1RM

25 Min EMOM

1. min:18 Pistol Squats
2. min:14 Overhead Lunges 95 lbs
3. min:1 Hang Power Snatches 90% of 1RM
4. min:8 Hang Squat Cleans 115 lbs
5. min:4 Bear Complex 115 lbs

15 Min EMOM

1. min:10 Wall Balls 30 lbs
2. min:2 Burpee Muscle Ups
3. min:1 Hang Squat Clean and Jerks 90% of 1RM
4. min:5 Hang Power Clean and Jerks 155 lbs
5. min:13 Toes to Bars

 

9 Min EMOM

1. min:3 Squat Snatches 155 lbs

20 Min EMOM

1. min:4 Wall Climbs

8 Min EMOM

1. min:5 Front Squats 70% of 1RM
2. min:4 Power Snatches 155 lbs
3. min:9 Kettlebell Snatches 72 lbs
4. min:4 Wall Climbs

 

16 Min EMOM

1. min:6 Deficit HSPUs 4″
2. min:10 Hang Squat Cleans 75 lbs
3. min:6 Squat Snatches 75 lbs
4. min:13 Target Burpees

24 Min EMOM

1. min:1 Hang Power Cleans 90% of 1RM
2. min:4 Deficit HSPUs 8″

16 Min EMOM

1. min:8 Strict HSPUs
2. min:12 Sumo Deadlift High Pulls 95 lbs

 

24 Min EMOM

1. min:15 cal Assault Bike
2. min:20 Air Squats
3. min:15 V-Ups
4. min:Rest

30 Min EMOM

1. min:5 Bear Complex 95 lbs
2. min:3 Rope Climbs 15-foot
3. min:6 Squat Snatches 95 lbs
4. min:3 Hang Squat Clean and Jerks 155 lbs
5. min:10 Wall Balls 30 lbs

40 Min EMOM

1. min:6 Shoulder Presses 115 lbs
2. min:12 Med-ball Squat Cleans 20 lbs
3. min:16 Wall Balls 20 lbs
4. min:11 Back Squats 115 lbs

 

25 Min EMOM

1. min:20 Sit Ups
2. min:175m Run
3. min:12 Med-ball Squat Cleans 20 lbs
4. min:15 Front Rack Lunges 115 lbs
5. min:Rest

25 Min EMOM

1. min:1 Overhead Squats 90% of 1RM
2. min:7 Power Snatches 115 lbs
3. min:8 Burpee Box Jump Over 24″
4. min:4 Squat Cleans 155 lbs
5. min:4 Hang Squat Clean and Jerks 135 lbs

20 Min EMOM

1. min:8 Overhead Squats 135 lbs
2. min:175m Run
3. min:3 Rope Climbs 15-foot
4. min:200m Row
5. min:Rest

 

18 Min EMOM

1. min:13 Target Burpees

9 Min EMOM

1. min:8 Burpee Box Jumps 24″
2. min:14 Kettlebell Snatches 54 lbs
3. min:10 Hang Squat Cleans 95 lbs

10 Min EMOM

1. min:10 Wall Balls 30 lbs