EMOMing Chief


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

EMOM 15 of: Each minute complete the following:

  • 3 Power Cleans (95/135)
  • 6 Push-Ups
  • 9 Air Squats 


Stimulus Goal:

Why Do This Workout? A classic workout done EMOM style today. You will have greater abilities to stay on task and to get your work done in each minute of work, try to stay on pace throughout. You will have greater hip power, lower back strength and cardio respiratory endurance after completing this workout. Duration and Feel: You should have at least 15 seconds to breathe and prepare for the next round in each minute. This will start off as an EMOM but might turn into an AMRAP in the last 5 minutes or so. There will come a point in this workout where you have to flip a switch and say goodbye to rest, put your head down and push through!

Barbell Weight: Should feel moderate-heavy but still allow you to go unbroken or do quick singles with each set of 3 power cleans today. Should be a weight you could do 10-12 repetitions of while fresh.

Specific warm-up focus: Power clean warm-up and practice. Scaling Options: Lighter weight on barbell. Push-ups –> incline push-ups –> knee push-ups 

At Home Options: Complete 2 dumbbell power cleans each arm in each minute instead of 3 barbell power cleans.


4 Daily Habits Our Nutrition Coach Recommends

Are you curious about which daily habits our nutrition coach recommends for maintaining optimal health? We understand that achieving a healthy lifestyle can be challenging,

Keep It Simple

If you’re just starting your fitness journey, here’s my top secret: Keep It Simple. Get up a bit earlier. Go outside before you have breakfast.


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live