9-Minute EMOM with Sadie Meyer (she/her)

9-Minute EMOM with Sadie Meyer (she/her)

9-Minute EMOM (Every Minute On the Minute) 

  • 20 Wall-Balls (20#/14#) 
  • 15 Box Jump Overs (24”/20”) 
  • 10 Hang Snatch (95#/65#) 

Complete designated amount of reps every minute. Repeat x 3 to meet 9-minute EMOM goal.  

Note: The weights listed are suggestions. You can increase or decrease weight as needed. 

Warm-Up Suggestions: 

  • Treadmill (low speed) 
  • Rowing Machine (low speed) 
  • Jump Rope
  • Air Squats 
  • Squat Jumps
  • Bootlegged Squats 

Cool Down Suggestions: 

  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, CPT 

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