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.

Download all 222 EMOMs in handy PDF

222 EMOM WODs

16 Min EMOM

1. min:1 Sumo Deadlift High Pulls 155 lbs
2. min:1 Strict Pull Ups
3. min:10m Walking Lěunges
4. min:Rest

18 Min EMOM

1. min:5 Hang Power Cleans 70% of 1RM
2. min:2 Dumbbell Snatches 80 lbs

14 Min EMOM

1. min:1 Clusters 155 lbs
2. min:1 Push Presses 155 lbs

 

40 Min EMOM

1. min:5 Shoulder Presses 70% of 1RM
2. min:1 Legless Rope Climbs 15-foot
3. min:6 Target Burpees
4. min:5 Pull Ups
5. min:1 Overhead Squats 155 lbs

12 Min EMOM

1. min:1 Front Squats 185 lbs

21 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:8 Box Jump Overs 24″
3. min:1 Wall Climbs

 

9 Min EMOM

1. min:1 Hang Squat Snatches 135 lbs
2. min:4 Burpee Box Jump Over 24″
3. min:4 Kettlebell Swings 72 lbs

10 Min EMOM

1. min:20 Double Unders
2. min:6 Bar Facing Burpees

8 Min EMOM

1. min:8 Deadlifts 135 lbs

 

30 Min EMOM

1. min:3 Hang Power Clean and Jerks 80% of 1RM
2. min:3 Burpee Pull Ups
3. min:6 Pistol Squats
4. min:3 Shoulder Presses 95 lbs
5. min:1 Ring Muscle Ups

18 Min EMOM

1. min:5 Med-ball Squat Cleans 20 lbs
2. min:6 Hang Squat Cleans 75 lbs

15 Min EMOM

1. min:6 Box Jump Overs 30″

 

12 Min EMOM

1. min:2 Front Rack Lunges 90% of 1RM
2. min:8 Kettlebell Swings 54 lbs
3. min:3 HSPUs
4. min:1 Hang Squat Cleans 155 lbs

25 Min EMOM

1. min:8 Burpees Over Bar
2. min:6 Box Jumps 30″
3. min:3 Hang Squat Snatches 95 lbs
4. min:1 Hang Squat Clean and Jerks 90% of 1RM
5. min:1 Hang Power Clean and Jerks 90% of 1RM

15 Min EMOM

1. min:20 Double Unders
2. min:2 Bear Complex 95 lbs
3. min:10 cal Row
4. min:125m Run
5. min:3 Squat Cleans 80% of 1RM

 

10 Min EMOM

1. min:1 Strict Pull Ups
2. min:125m Run

12 Min EMOM

1. min:6 Pistol Squats
2. min:1 Hang Power Snatches 155 lbs

21 Min EMOM

1. min:5 Pull Ups
2. min:6 Pistol Squats
3. min:6 Front Rack Lunges 75 lbs

 

8 Min EMOM

1. min:10 Air Squats

30 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:4 Kettlebell Swings 72 lbs
3. min:8 cal Assault Bike

12 Min EMOM

1. min:6 Target Burpees
2. min:1 Legless Rope Climbs 15-foot
3. min:1 Strict Pull Ups
4. min:8 Hand Release Push Ups

 

8 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:1 Hang Squat Cleans 90% of 1RM
3. min:125m Run
4. min:4 Overhead Lunges 95 lbs

25 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:6 Overhead Lunges 70% of 1RM
3. min:8 cal Assault Bike
4. min:3 Squat Snatches 75 lbs
5. min:1 Bear Complex 135 lbs

15 Min EMOM

1. min:5 Hang Power Snatches 95 lbs
2. min:8 Burpees
3. min:6 Pistol Squats

 

25 Min EMOM

1. min:5 Power Cleans 95 lbs
2. min:10m Walking Lunges
3. min:1 Deadlifts 90% of 1RM
4. min:1 Squat Cleans 185 lbs
5. min:3 Front Squats 155 lbs

10 Min EMOM

1. min:1 Deadlifts 265 lbs

21 Min EMOM

1. min:8 Burpees
2. min:2 Front Rack Lunges 90% of 1RM
3. min:3 Squat Snatches 80% of 1RM

 

9 Min EMOM

1. min:5 Hang Power Clean and Jerks 70% of 1RM
2. min:10 cal Row
3. min:4 Kettlebell Snatches 54 lbs

40 Min EMOM

1. min:5 Pull Ups
2. min:3 Burpee Pull Ups
3. min:5 Overhead Squats 75 lbs
4. min:5 Hang Power Snatches 70% of 1RM

18 Min EMOM

1. min:1 Power Snatches 155 lbs
2. min:5 Shoulder Presses 75 lbs

 

10 Min EMOM

1. min:8 Hand Release Push Ups
2. min:4 Ring Dips
3. min:3 Clusters 115 lbs
4. min:2 Kettlebell Snatches 72 lbs
5. min:125m Run

24 Min EMOM

1. min:1 Deadlifts 265 lbs
2. min:8 Burpees Over Bar
3. min:12 Box Jump Overs 20″
4. min:1 Hang Squat Clean and Jerks 90% of 1RM

14 Min EMOM

1. min:4 Burpee Box Jumps 24″

 

21 Min EMOM

1. min:10 cal Row
2. min:125m Run
3. min:6 Front Squats 75 lbs

21 Min EMOM

1. min:10 cal Row
2. min:1 Power Snatches 135 lbs
3. min:6 V-Ups

15 Min EMOM

1. min:2 Front Rack Lunges 135 lbs
2. min:6 V-Ups
3. min:6 Box Jumps 30″

 

21 Min EMOM

1. min:3 Hang Power Snatches 115 lbs
2. min:1 Strict Pull Ups
3. min:6 Pistol Squats

16 Min EMOM

1. min:4 Wall Balls 30 lbs
2. min:5 Hang Squat Cleans 70% of 1RM

12 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs
2. min:4 Toes to Bars



40 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Sumo Deadlift High Pulls 155 lbs
3. min:4 Ring Dips
4. min:4 Wall Balls 30 lbs
5. min:Rest

40 Min EMOM

1. min:2 Squat Snatches 115 lbs
2. min:5 Hang Power Clean and Jerks 70% of 1RM
3. min:1 Shoulder Presses 135 lbs
4. min:10 Air Squats

9 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs

 

25 Min EMOM

1. min:3 Hang Squat Snatches 95 lbs
2. min:8 Hand Release Push Ups
3. min:1 Wall Climbs
4. min:6 Sumo Deadlift High Pulls 75 lbs
5. min:Rest

8 Min EMOM

1. min:1 Deficit HSPUs 8″

18 Min EMOM

1. min:1 Rope Climbs 15-foot
2. min:8 Burpees Over Bar
3. min:5 Deadlifts 70% of 1RM

 

10 Min EMOM

1. min:1 Power Snatches 155 lbs

24 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Legless Rope Climbs 15-foot
3. min:6 V-Ups
4. min:Rest

40 Min EMOM

1. min:5 Deadlifts 70% of 1RM
2. min:3 HSPUs
3. min:8 Hand Release Push Ups
4. min:5 Med-ball Squat Cleans 20 lbs
5. min:6 Pistol Squats

 

20 Min EMOM

1. min:20 Double Unders
2. min:4 Power Clean and Jerks 95 lbs
3. min:2 Back Squats 205 lbs
4. min:6 Pistol Squats

8 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:4 Front Rack Lunges 115 lbs
3. min:150m Row
4. min:5 Pull Ups

18 Min EMOM

1. min:6 Target Burpees
2. min:4 Toes to Bars
3. min:10 Air Squats

 

16 Min EMOM

1. min:125m Run

15 Min EMOM

1. min:1 Hang Squat Clean and Jerks 185 lbs

18 Min EMOM

1. min:3 Back Squats 185 lbs
2. min:2 Box Jumps 40″

 

14 Min EMOM

1. min:6 Box Jumps 30″
2. min:6 Hang Power Snatches 75 lbs

12 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs
2. min:1 Bar Muscle Ups
3. min:5 Hang Squat Cleans 95 lbs

15 Min EMOM

1. min:2 Hang Power Cleans 155 lbs
2. min:8 Kettlebell Swings 54 lbs
3. min:6 Back Squats 95 lbs
4. min:1 Strict Pull Ups
5. min:Rest

 

14 Min EMOM

1. min:4 Ring Dips

30 Min EMOM

1. min:5 Power Snatches 70% of 1RM
2. min:1 Hang Squat Snatches 90% of 1RM
3. min:4 Wall Balls 30 lbs

14 Min EMOM

1. min:6 Hang Squat Cleans 75 lbs

 

16 Min EMOM

1. min:1 Front Squats 225 lbs

8 Min EMOM

1. min:1 Strict HSPUs

21 Min EMOM

1. min:5 Hang Power Clean and Jerks 75 lbs
2. min:5 Med-ball Squat Cleans 20 lbs
3. min:1 Deficit HSPUs 4″

 

12 Min EMOM

1. min:5 Deadlifts 70% of 1RM
2. min:8 Burpees
3. min:1 Strict Pull Ups
4. min:2 Overhead Lunges 155 lbs

24 Min EMOM

1. min:1 Squat Snatches 155 lbs
2. min:6 Overhead Lunges 70% of 1RM
3. min:1 Clean and Jerks 90% of 1RM
4. min:1 Back Squats 225 lbs

30 Min EMOM

1. min:6 Front Rack Lunges 75 lbs
2. min:10 Sit Ups
3. min:6 Bar Facing Burpees

 

9 Min EMOM

1. min:1 Bar Muscle Ups
2. min:8 Burpees Over Bar
3. min:3 HSPUs

9 Min EMOM

1. min:3 Power Clean and Jerks 115 lbs
2. min:3 Shoulder Presses 95 lbs
3. min:125m Run

15 Min EMOM

1. min:5 Pull Ups

 

24 Min EMOM

1. min:4 Burpee Box Jumps 24″
2. min:10 cal Row

40 Min EMOM

1. min:3 Burpee Pull Ups
2. min:8 cal Assault Bike
3. min:6 Overhead Lunges 70% of 1RM
4. min:10 Sit Ups
5. min:5 Power Snatches 75 lbs

12 Min EMOM

1. min:1 Push Jerks 205 lbs

 

18 Min EMOM

1. min:3 Hang Squat Cleans 80% of 1RM
2. min:3 HSPUs
3. min:8 Burpees Over Bar

9 Min EMOM

1. min:2 Box Jump Overs 40″

15 Min EMOM

1. min:8 cal Assault Bike
2. min:150m Row
3. min:6 Front Rack Lunges 70% of 1RM

 

18 Min EMOM

1. min:3 Back Squats 185 lbs
2. min:2 Clean and Jerks 155 lbs
3. min:6 Hang Power Snatches 75 lbs

21 Min EMOM

1. min:4 Kettlebell Snatches 54 lbs
2. min:125m Run
3. min:6 Pistol Squats

21 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs
2. min:1 Squat Cleans 185 lbs
3. min:5 Pull Ups

 

9 Min EMOM

1. min:5 Hang Power Clean and Jerks 70% of 1RM
2. min:6 Box Jump Overs 30″
3. min:10 Air Squats

16 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs
2. min:3 Hang Power Clean and Jerks 80% of 1RM
3. min:8 cal Assault Bike
4. min:8 Burpees

12 Min EMOM

1. min:1 Back Squats 225 lbs
2. min:1 Deficit HSPUs 8″
3. min:8 cal Assault Bike
4. min:10 cal Row

 

9 Min EMOM

1. min:6 Pistol Squats
2. min:8 cal Assault Bike
3. min:20 Double Unders

21 Min EMOM

1. min:1 Bear Complex 135 lbs
2. min:2 Power Snatches 135 lbs
3. min:5 Hang Squat Cleans 95 lbs

12 Min EMOM

1. min:1 Deficit HSPUs 4″
2. min:6 Bar Facing Burpees
3. min:4 Kettlebell Swings 72 lbs
4. min:1 Squat Snatches 135 lbs

 

12 Min EMOM

1. min:4 Kettlebell Swings 72 lbs
2. min:1 Clusters 155 lbs
3. min:8 Burpees

15 Min EMOM

1. min:1 Burpee Muscle Ups

10 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs

 

25 Min EMOM

1. min:1 Ring Muscle Ups
2. min:2 Bear Complex 95 lbs
3. min:3 Clean and Jerks 80% of 1RM
4. min:5 Squat Snatches 70% of 1RM
5. min:Rest

18 Min EMOM

1. min:10 cal Row
2. min:10 Sit Ups
3. min:3 HSPUs

10 Min EMOM

1. min:1 Front Squats 225 lbs
2. min:6 Pistol Squats
3. min:4 Burpee Box Jumps 24″
4. min:8 Hand Release Push Ups
5. min:Rest

 

30 Min EMOM

1. min:6 Target Burpees
2. min:6 Pistol Squats
3. min:8 Wall Balls 20 lbs
4. min:3 Hang Power Clean and Jerks 80% of 1RM
5. min:8 cal Assault Bike

30 Min EMOM

1. min:1 Back Squats 225 lbs
2. min:1 Push Jerks 185 lbs
3. min:4 Wall Balls 30 lbs

25 Min EMOM

1. min:8 Hand Release Push Ups
2. min:1 Bar Muscle Ups
3. min:1 Rope Climbs 15-foot
4. min:1 Sumo Deadlift High Pulls 185 lbs
5. min:Rest

 

10 Min EMOM

1. min:6 Box Jumps 30″
2. min:4 Ring Dips
3. min:3 Burpee Pull Ups
4. min:3 Power Snatches 80% of 1RM
5. min:Rest

10 Min EMOM

1. min:5 Shoulder Presses 75 lbs
2. min:10m Walking Lunges
3. min:1 Strict HSPUs
4. min:20 Double Unders
5. min:6 Sumo Deadlift High Pulls 75 lbs

40 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:4 Sumo Deadlift High Pulls 115 lbs
3. min:125m Run
4. min:Rest

 

20 Min EMOM

1. min:1 Wall Climbs
2. min:6 Target Burpees

40 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:8 Burpees
3. min:125m Run
4. min:6 V-Ups
5. min:4 Kettlebell Swings 72 lbs

25 Min EMOM

1. min:6 V-Ups
2. min:2 Clusters 80% of 1RM
3. min:1 Legless Rope Climbs 15-foot
4. min:1 Ring Muscle Ups
5. min:6 Front Rack Lunges 75 lbs

 

10 Min EMOM

1. min:2 Dumbbell Snatches 80 lbs
2. min:1 Burpee Muscle Ups

12 Min EMOM

1. min:3 Power Snatches 80% of 1RM
2. min:1 Clusters 155 lbs
3. min:1 Wall Climbs

12 Min EMOM

1. min:1 Legless Rope Climbs 15-foot

 

12 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:2 Hang Power Snatches 135 lbs
3. min:7 Push Presses 75 lbs
4. min:1 Bar Muscle Ups

25 Min EMOM

1. min:10 Sit Ups
2. min:3 HSPUs
3. min:4 Front Rack Lunges 95 lbs
4. min:8 Hand Release Push Ups
5. min:Rest

18 Min EMOM

1. min:150m Row
2. min:1 Strict HSPUs

 

25 Min EMOM

1. min:3 Burpee Pull Ups
2. min:2 Dumbbell Snatches 80 lbs
3. min:5 Pull Ups
4. min:6 Pistol Squats
5. min:1 Strict Pull Ups

15 Min EMOM

1. min:3 Hang Squat Cleans 135 lbs
2. min:8 Hand Release Push Ups
3. min:5 Hang Squat Snatches 70% of 1RM

25 Min EMOM

1. min:6 Bar Facing Burpees
2. min:4 Clean and Jerks 115 lbs
3. min:1 Strict HSPUs
4. min:1 Sumo Deadlift High Pulls 155 lbs
5. min:7 Push Presses 75 lbs

 

21 Min EMOM

1. min:10 Sit Ups
2. min:4 Burpee Box Jump Over 24″
3. min:10 cal Row

14 Min EMOM

1. min:5 Squat Snatches 70% of 1RM

16 Min EMOM

1. min:2 Hang Power Clean and Jerks 135 lbs



30 Min EMOM

1. min:10m Walking Lunges
2. min:6 Power Cleans 75 lbs
3. min:8 Hand Release Push Ups
4. min:1 Rope Climbs 15-foot
5. min:1 Wall Climbs

10 Min EMOM

1. min:4 Burpee Box Jumps 24″

10 Min EMOM

1. min:5 Hang Power Clean and Jerks 70% of 1RM

 

16 Min EMOM

1. min:1 Overhead Squats 90% of 1RM
2. min:1 Push Presses 155 lbs

25 Min EMOM

1. min:3 Shoulder Presses 95 lbs
2. min:4 Ring Dips
3. min:6 V-Ups
4. min:6 Pistol Squats
5. min:1 Legless Rope Climbs 15-foot

14 Min EMOM

1. min:1 Rope Climbs 15-foot

 

30 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:3 HSPUs
3. min:3 Hang Squat Snatches 75 lbs
4. min:8 Burpees
5. min:Rest

9 Min EMOM

1. min:8 Burpees Over Bar

21 Min EMOM

1. min:8 Hand Release Push Ups
2. min:1 Wall Climbs
3. min:4 Toes to Bars

 

24 Min EMOM

1. min:3 Burpee Pull Ups
2. min:10 Sit Ups

16 Min EMOM

1. min:3 Hang Power Snatches 80% of 1RM
2. min:3 Push Jerks 80% of 1RM

8 Min EMOM

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

 

40 Min EMOM

1. min:2 Kettlebell Snatches 72 lbs
2. min:1 Wall Climbs
3. min:1 Hang Squat Snatches 90% of 1RM
4. min:5 Push Presses 115 lbs
5. min:5 Pull Ups

40 Min EMOM

1. min:3 HSPUs
2. min:3 Chest-to-Bar Pull Ups
3. min:2 Kettlebell Snatches 72 lbs
4. min:3 Clusters 115 lbs
5. min:Rest

25 Min EMOM

1. min:1 Hang Squat Clean and Jerks 185 lbs
2. min:4 Burpee Box Jumps 24″
3. min:3 HSPUs
4. min:2 Kettlebell Snatches 72 lbs
5. min:1 Hang Power Clean and Jerks 90% of 1RM

 

40 Min EMOM

1. min:10 Sit Ups
2. min:4 Dumbbell Snatches 50 lbs
3. min:4 Toes to Bars
4. min:3 Squat Cleans 115 lbs
5. min:1 Hang Squat Clean and Jerks 205 lbs

24 Min EMOM

1. min:5 Push Jerks 70% of 1RM
2. min:2 Overhead Lunges 90% of 1RM

25 Min EMOM

1. min:5 Pull Ups
2. min:3 Clean and Jerks 80% of 1RM
3. min:8 Box Jumps 24″
4. min:3 Burpee Pull Ups
5. min:4 Dumbbell Snatches 50 lbs

 

25 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Clean and Jerks 205 lbs
3. min:1 Bar Muscle Ups
4. min:8 Hand Release Push Ups
5. min:8 Wall Balls 20 lbs

16 Min EMOM

1. min:8 Burpees
2. min:4 Kettlebell Snatches 54 lbs

15 Min EMOM

1. min:4 Ring Dips

 

14 Min EMOM

1. min:20 Double Unders
2. min:6 Bar Facing Burpees

25 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:3 Deadlifts 225 lbs
3. min:4 Toes to Bars
4. min:3 Power Cleans 80% of 1RM
5. min:Rest

18 Min EMOM

1. min:1 Ring Muscle Ups
2. min:1 Shoulder Presses 90% of 1RM

 

24 Min EMOM

1. min:8 Burpees
2. min:1 Strict Pull Ups
3. min:4 Kettlebell Snatches 54 lbs
4. min:5 Back Squats 115 lbs

18 Min EMOM

1. min:1 Deadlifts 265 lbs
2. min:20 Double Unders

40 Min EMOM

1. min:6 Back Squats 95 lbs
2. min:4 Sumo Deadlift High Pulls 115 lbs
3. min:5 Med-ball Squat Cleans 20 lbs
4. min:1 Hang Power Clean and Jerks 205 lbs
5. min:125m Run

 

14 Min EMOM

1. min:10 Air Squats
2. min:3 Chest-to-Bar Pull Ups

21 Min EMOM

1. min:5 Deadlifts 185 lbs
2. min:8 Burpees Over Bar
3. min:1 Deficit HSPUs 8″

10 Min EMOM

1. min:4 Overhead Lunges 115 lbs
2. min:1 Burpee Muscle Ups
3. min:8 Box Jumps 20″
4. min:1 Hang Squat Clean and Jerks 90% of 1RM
5. min:2 Bear Complex 95 lbs

 

30 Min EMOM

1. min:4 Dumbbell Snatches 50 lbs
2. min:5 Hang Power Cleans 75 lbs
3. min:1 Strict Pull Ups

12 Min EMOM

1. min:5 Overhead Squats 70% of 1RM
2. min:1 Burpee Muscle Ups
3. min:20 Double Unders

12 Min EMOM

1. min:4 Overhead Lunges 115 lbs
2. min:2 Box Jump Overs 40″

 

18 Min EMOM

1. min:1 Strict HSPUs

30 Min EMOM

1. min:5 Power Cleans 70% of 1RM
2. min:10 Sit Ups
3. min:125m Run

14 Min EMOM

1. min:1 Strict Pull Ups

 

10 Min EMOM

1. min:8 Burpees

24 Min EMOM

1. min:1 Squat Cleans 225 lbs
2. min:3 Back Squats 155 lbs
3. min:6 Front Rack Lunges 75 lbs
4. min:3 Power Snatches 80% of 1RM

24 Min EMOM

1. min:5 Squat Snatches 70% of 1RM
2. min:3 Clusters 115 lbs

 

25 Min EMOM

1. min:4 Ring Dips
2. min:1 Squat Cleans 155 lbs
3. min:3 Deadlifts 80% of 1RM
4. min:6 Target Burpees
5. min:3 Clean and Jerks 80% of 1RM

16 Min EMOM

1. min:4 Overhead Squats 95 lbs

10 Min EMOM

1. min:1 Clusters 90% of 1RM
2. min:1 Sumo Deadlift High Pulls 155 lbs

 

20 Min EMOM

1. min:1 Hang Power Cleans 185 lbs
2. min:1 Squat Snatches 205 lbs
3. min:1 Burpee Muscle Ups
4. min:Rest

21 Min EMOM

1. min:10 Sit Ups
2. min:10 Air Squats
3. min:2 Bear Complex 115 lbs

14 Min EMOM

1. min:4 Squat Cleans 95 lbs
2. min:8 Burpees

 

24 Min EMOM

1. min:5 Med-ball Squat Cleans 20 lbs
2. min:5 Push Presses 70% of 1RM

40 Min EMOM

1. min:1 Bear Complex 135 lbs
2. min:8 Burpees Over Bar
3. min:1 Push Presses 90% of 1RM
4. min:3 Deadlifts 80% of 1RM

10 Min EMOM

1. min:3 Burpee Pull Ups
2. min:1 Hang Power Clean and Jerks 185 lbs
3. min:2 Kettlebell Snatches 72 lbs
4. min:4 Toes to Bars
5. min:3 Hang Power Cleans 80% of 1RM

 

18 Min EMOM

1. min:1 Burpee Muscle Ups
2. min:2 Dumbbell Snatches 80 lbs
3. min:8 Kettlebell Swings 54 lbs

10 Min EMOM

1. min:4 Burpee Box Jumps 24″
2. min:10 Air Squats

21 Min EMOM

1. min:2 Box Jumps 40″
2. min:4 Kettlebell Snatches 54 lbs
3. min:6 Hang Squat Cleans 75 lbs

 

9 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:1 Hang Squat Clean and Jerks 185 lbs
3. min:4 Deadlifts 205 lbs

20 Min EMOM

1. min:5 Clean and Jerks 95 lbs

21 Min EMOM

1. min:3 Hang Squat Snatches 80% of 1RM
2. min:4 Toes to Bars
3. min:8 cal Assault Bike

 

24 Min EMOM

1. min:5 Hang Squat Snatches 70% of 1RM
2. min:1 Strict Pull Ups

10 Min EMOM

1. min:4 Ring Dips

15 Min EMOM

1. min:2 Overhead Lunges 135 lbs
2. min:1 Strict HSPUs
3. min:20 Double Unders

 

10 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:3 Overhead Squats 115 lbs

24 Min EMOM

1. min:1 Clean and Jerks 90% of 1RM
2. min:4 Burpee Box Jumps 24″

18 Min EMOM

1. min:1 Rope Climbs 15-foot
2. min:8 cal Assault Bike

 

21 Min EMOM

1. min:1 Squat Cleans 185 lbs
2. min:2 Bear Complex 115 lbs
3. min:5 Power Snatches 75 lbs

30 Min EMOM

1. min:5 Hang Power Cleans 95 lbs
2. min:6 Bar Facing Burpees
3. min:1 Hang Squat Clean and Jerks 135 lbs

12 Min EMOM

1. min:10 Air Squats

 

8 Min EMOM

1. min:8 Burpees Over Bar
2. min:1 Shoulder Presses 135 lbs

25 Min EMOM

1. min:4 Ring Dips
2. min:10 Air Squats
3. min:6 V-Ups
4. min:1 Hang Power Snatches 155 lbs
5. min:1 Strict Pull Ups

20 Min EMOM

1. min:1 Strict HSPUs

 

10 Min EMOM

1. min:8 Wall Balls 20 lbs
2. min:4 Kettlebell Snatches 54 lbs
3. min:3 Shoulder Presses 95 lbs
4. min:1 Burpee Muscle Ups
5. min:Rest

21 Min EMOM

1. min:1 Rope Climbs 15-foot
2. min:10 Sit Ups
3. min:3 Overhead Squats 115 lbs

25 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:2 Dumbbell Snatches 80 lbs
3. min:2 Front Rack Lunges 155 lbs
4. min:20 Double Unders
5. min:Rest

 

24 Min EMOM

1. min:1 Legless Rope Climbs 15-foot
2. min:1 Deficit HSPUs 8″

18 Min EMOM

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

25 Min EMOM

1. min:5 Power Clean and Jerks 75 lbs
2. min:6 V-Ups
3. min:2 Front Rack Lunges 90% of 1RM
4. min:10 Air Squats
5. min:4 Squat Cleans 95 lbs

 

15 Min EMOM

1. min:3 Squat Snatches 95 lbs
2. min:4 Clean and Jerks 115 lbs
3. min:1 Rope Climbs 15-foot
4. min:8 Wall Balls 20 lbs
5. min:1 Hang Power Snatches 155 lbs

25 Min EMOM

1. min:1 Deficit HSPUs 4″
2. min:125m Run
3. min:3 Overhead Squats 115 lbs
4. min:1 Power Clean and Jerks 205 lbs
5. min:6 Target Burpees

8 Min EMOM

1. min:5 Power Snatches 70% of 1RM
2. min:5 Pull Ups
3. min:5 Overhead Squats 70% of 1RM
4. min:6 Target Burpees

 

24 Min EMOM

1. min:6 Target Burpees
2. min:3 Chest-to-Bar Pull Ups

14 Min EMOM

1. min:6 Box Jumps 30″
2. min:1 Ring Muscle Ups

12 Min EMOM

1. min:1 Bar Muscle Ups
2. min:3 Power Snatches 80% of 1RM
3. min:5 Med-ball Squat Cleans 20 lbs
4. min:1 Bear Complex 135 lbs

 

24 Min EMOM

1. min:4 Burpee Box Jumps 24″
2. min:2 Overhead Lunges 155 lbs

15 Min EMOM

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

21 Min EMOM

1. min:3 Clean and Jerks 135 lbs
2. min:12 Box Jump Overs 20″
3. min:1 Power Clean and Jerks 205 lbs



16 Min EMOM

1. min:1 Deficit HSPUs 4″

18 Min EMOM

1. min:3 Back Squats 185 lbs
2. min:5 Pull Ups
3. min:1 Wall Climbs

12 Min EMOM

1. min:2 Bear Complex 80% of 1RM
2. min:3 Chest-to-Bar Pull Ups
3. min:1 Clusters 155 lbs
4. min:Rest

 

24 Min EMOM

1. min:8 Push Jerks 75 lbs
2. min:8 Kettlebell Swings 54 lbs

25 Min EMOM

1. min:8 cal Assault Bike
2. min:1 Squat Cleans 205 lbs
3. min:3 Clean and Jerks 135 lbs
4. min:6 Bar Facing Burpees
5. min:Rest

16 Min EMOM

1. min:5 Pull Ups

 

15 Min EMOM

1. min:1 Ring Muscle Ups
2. min:1 Strict Pull Ups
3. min:6 Overhead Lunges 75 lbs

8 Min EMOM

1. min:8 Burpees
2. min:1 Deficit HSPUs 8″
3. min:1 Wall Climbs
4. min:4 Dumbbell Snatches 50 lbs

18 Min EMOM

1. min:3 Push Jerks 80% of 1RM
2. min:150m Row
3. min:2 Kettlebell Snatches 72 lbs

 

9 Min EMOM

1. min:3 Burpee Pull Ups

16 Min EMOM

1. min:4 Kettlebell Snatches 54 lbs

30 Min EMOM

1. min:1 Ring Muscle Ups
2. min:10 Air Squats
3. min:3 Chest-to-Bar Pull Ups
4. min:4 Ring Dips
5. min:6 Bar Facing Burpees

 

30 Min EMOM

1. min:5 Push Presses 70% of 1RM
2. min:2 Bear Complex 80% of 1RM
3. min:1 Hang Power Cleans 185 lbs
4. min:2 Hang Squat Clean and Jerks 115 lbs
5. min:Rest

10 Min EMOM

1. min:10 cal Row
2. min:8 Burpees
3. min:2 Bear Complex 95 lbs
4. min:1 Hang Squat Clean and Jerks 205 lbs
5. min:Rest

40 Min EMOM

1. min:1 Clusters 90% of 1RM
2. min:6 Target Burpees
3. min:2 Box Jumps 40″
4. min:1 Deficit HSPUs 8″

 

14 Min EMOM

1. min:2 Sumo Deadlift High Pulls 135 lbs

16 Min EMOM

1. min:5 Med-ball Squat Cleans 20 lbs
2. min:2 Box Jumps 40″
3. min:8 Hand Release Push Ups
4. min:Rest

8 Min EMOM

1. min:1 Hang Squat Clean and Jerks 155 lbs
2. min:1 Bar Muscle Ups

 

16 Min EMOM

1. min:20 Double Unders
2. min:2 Overhead Lunges 155 lbs
3. min:10 Sit Ups
4. min:1 Wall Climbs

21 Min EMOM

1. min:3 Burpee Pull Ups
2. min:10 cal Row
3. min:4 Toes to Bars

25 Min EMOM

1. min:3 Chest-to-Bar Pull Ups
2. min:1 Power Cleans 185 lbs
3. min:1 Wall Climbs
4. min:3 Hang Squat Snatches 95 lbs
5. min:6 Pistol Squats

 

30 Min EMOM

1. min:1 Bar Muscle Ups
2. min:6 Bar Facing Burpees
3. min:6 V-Ups
4. min:1 Hang Squat Snatches 155 lbs
5. min:5 Back Squats 115 lbs

40 Min EMOM

1. min:1 Hang Squat Snatches 155 lbs
2. min:6 Target Burpees
3. min:1 Rope Climbs 15-foot
4. min:3 Hang Squat Cleans 135 lbs

25 Min EMOM

1. min:1 Strict HSPUs
2. min:4 Overhead Lunges 115 lbs
3. min:10 Sit Ups
4. min:5 Hang Power Cleans 70% of 1RM
5. min:1 Hang Squat Snatches 155 lbs

 

16 Min EMOM

1. min:8 cal Assault Bike
2. min:1 Power Clean and Jerks 185 lbs

14 Min EMOM

1. min:1 Front Squats 90% of 1RM
2. min:1 Squat Snatches 90% of 1RM

20 Min EMOM

1. min:1 Hang Power Clean and Jerks 185 lbs
2. min:3 Back Squats 85% of 1RM
3. min:2 Squat Cleans 135 lbs
4. min:Rest

 

14 Min EMOM

1. min:1 Burpee Muscle Ups

30 Min EMOM

1. min:4 Burpee Box Jump Over 24″
2. min:3 Chest-to-Bar Pull Ups
3. min:1 Back Squats 225 lbs
4. min:1 Power Cleans 185 lbs
5. min:3 Front Squats 80% of 1RM

12 Min EMOM

1. min:10 cal Row
2. min:3 Back Squats 155 lbs
3. min:4 Kettlebell Snatches 54 lbs