The Daily Program by The EMOM Co.
The EMOM Co.
Functional Fitness, Functional TrainingSerious results without living in the gym
Functional Strength & Conditioning is daily programming you can finish in 30 to 45 minutes. It is built for people with full lives who still want to train hard, get strong, and build real conditioning, without spending two hours a day to do it.
Is this you?
- You train at a fully equipped gym (barbell, rack, dumbbells, machines).
- You want one clear workout each day, not a menu to sort through.
- You want results that show up in how you move and feel, not just in how long you spent training.
Circuit
A
Warmup: 3 Rounds 5 power cleans empty bar 5 kip swings 5 ttb 3 burpee box jumps 10 cal row 30:00 EMOM Min 1: 5 power cleans + Toes to bar Min 2: Burpee Box Jumps (24/20) Min 3: Cal Row *Optional heavy single power clean following EMOM Level 1 5 power cleans (115/85) + 5 Toes to bar 6 Burpee Box Jumps (24/20) 10/7 Cal Row Level 2 5 power cleans (135/95) + 8-10 Toes to bar 8 Burpee Box Jumps (24/20) 15/12 Cal Row Level 3 5 power cleans (155/105) + 12 Toes to bar 10 Burpee Box Jumps (24/20) 20/16 Cal Row
Circuit
A
Warm Up 3 Rounds: 2/2 S.A. KB Push Press 4 KB SDHLP 2 x Shuttle Run 30:00 EMOM Min 1: S.A. KB Push Press Min 2: KB SDHLP Min 3: Shuttle Run **40' lengths, down and back (80') = 1 rep Level 1 7/7 S.A. KB Push Press (53/35) 12 KB SDHLP (53/35) 3 Shuttle Run Level 2 8/8 S.A. KB Push Press (53/35) 15 KB SDHLP (53/35) 4 Shuttle Run Level 3 9/9 S.A. KB Push Press (53/35) 18 KB SDHLP (53/35) 5 Shuttle Run
Circuit
A
30:00 EMOM Min 1: Burpees Min 2: Situps/V-Ups Min 3: Reverse Lunges Level 1 6 Burpees 15 Situps/V-Ups 20 Reverse Lunges Level 2 9 Burpees 20 Situps/V-Ups 25 Reverse Lunges Level 3 12 Burpees 25 Situps/V-Ups 30 Reverse Lunges
Full Equipment
A
Warmup 3 Rounds 5 DB Snatch 10 Air Squats 5 cal bike 15:00 Alt EMOM Min 1: Dumbbell Snatch Min 2: Wallballs (20/14) Min 3: Assault Bike calories Directly into Every 90 seconds for 15:00 5 back squats, increase load across sets Level 1 14 Dumbbell Snatch (35/20) 10 Wallballs (20/14) 7/5 Assault Bike calories Level 2 14 Dumbbell Snatch (50/35) 15 Wallballs (20/14) 12/9 Assault Bike calories Level 3 20 Dumbbell Snatch (50/35) 20 Wallballs (20/14) 15/12 Assault Bike calories
Minimal Equipment
A
Warm Up 3 Rounds: 6 DB Goblet Squars 4 Box Jump Overs 4 DB Hang Cleans 2 DB Box Step Ups 21:00 EMOM Min 1: DB Goblet Squats Min 2: Box Jumps Overs (Step Down) Min 3: Alt. DB Hang Cleans Directly into Every 90 seconds for 9:00 DB Box Step Ups *DB Held any way above waist height Level 1 14 DB Goblet Squats (50/35) 8 Box Jumps Overs (Step Down) (24/20) 14 Alt. DB Hang Cleans (50/35) ------Every 90s------ 8 DB Box Step Ups Level 2 16 DB Goblet Squats (50/35) 10 Box Jumps Overs (Step Down) (24/20) 16 Alt. DB Hang Cleans (50/35) ------Every 90s------ 10 DB Box Step Ups Level 3 18 DB Goblet Squats (50/35) 12 Box Jumps Overs (Step Down) (24/20) 18 Alt. DB Hang Cleans (50/35) -----Every 90s----- 12 DB Box Step Ups
Bodyweight Only
A
15:00 EMOM Min 1: Wall Walks + Push Ups Min 2: Run Min 3: Jump Squats Directly into 15:00 E3MOM :20 Plank + V-Ups ** 80' Shuttle Run Scale (40' lengths) Level 1 1 Wall Walks +7 Push Ups Run 100M 15 Jump Squats -----Every 3:00----- :20 Plank + V-Ups: 15 Level 2 2 Wall Walks + 7 Push Ups Run 150M 20 Jump Squats -----Every 3:00----- :20 Plank + V-Ups: 18 Level 3 3 Wall Walks + 10 Push Ups Run 200M 25 Jump Squats -----Every 3:00----- :20 Plank + V-Ups: 20
Full Equipment
A
Warmup 3 Rounds 5-10 calorie ski 5 kip swings 3 strict pullups 10 empty bar snatches Every 3:00 x 30:00 Calorie Ski Chest to Bar 10 Power Snatch Level 1 10/7 Calorie Ski 8 Chest to Bar 10 Power Snatch (75/45) Level 2 15/12 Calorie Ski 12 Chest to Bar 10 Power Snatch (85/55) Level 3 20/15 Calorie Ski 15 Chest to Bar 10 Power Snatch (95/65)
Minimal Equipment
A
Warm Up 3 Rounds: 4 DB Front Rack Reverse Lunges 4 Push Up + DB Row 2 Lateral No Pushup BBJJO 30:00 EMOM Min 1: Dumbbell Front Rack Reverse Lunge (50's/35's) Min 2: Push-up + Dumbbell Row Min 3: Lateral No Pushup Burpee Box Jump Overs Level 1 10 Dumbbell Front Rack Reverse Lunge (50's/35's) 8 Alt Push-up + Dumbbell Row 5 Lateral No Pushup Burpee Box Jump Overs Level 2 15 Dumbbell Front Rack Reverse Lunge (50's/35's) 12 Alt Push-up + Dumbbell Row 7 Lateral No Pushup Burpee Box Jump Overs Level 3 20 Dumbbell Front Rack Reverse Lunge (50's/35's) 16 Alt Push-up + Dumbbell Row 10 Lateral No Pushup Burpee Box Jump Overs
Weekly Monostructural
A
Every 1:30 for 30:00 Run Level 1: 150m Level 2: 200m Level 3: 250m
Full gym or no equipment, our program fits your life and goals. Intense, effective, and flexible—don't compromise, transform. Join now and redefine your limits.
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The Daily Program by The EMOM Co.
The Daily Program by The EMOM Co.
The Daily Program by The EMOM Co.
