WORKOUT OF THE DAY

Wednesday, 4 September 2019

Part A:
Intensity
EMOM 30:
Min 1: 6 bar muscle ups
Min 2: 10 alternating Single DB Lunges (50/35) – hold dumbbell in front rack
Min 3: 10 HSPU
Min 4: 10 single DB Box step ups (50/35 – 24/20) – hold DB any way
Min 5: Rest

Consistency
EMOM 30:
Min 1: 3 bar muscle ups or 9 C2B
Min 2: 10 alternating Single DB Lunges (50/35) – hold dumbbell in front rack
Min 3: 10 HSPU or Box HSPU
Min 4: 8 single DB Box step ups (50/35 – 24/20)
Min 5: Rest

Mechanics
EMOM 30:
Min 1: 6 Pull-ups OR 6 ring rows
Min 2: 10 alternating Single DB Lunges (25/15) – hold dumbbell in front rack
Min 3: 10 HSPU or Box HSPU or Seated DB presses
Min 4: Single DB Box step ups (25/15)
Min 5: Rest

Part B (Not for score; for quality):
5 sets:
:30 hollow hold
:30 rest
:30 superman hold
:30 rest
:30 second bar hang (relaxed shoulder and lats)
:30 rest

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Today’s EMOM is all about your midline integrity. All of the minutes are absolutely achievable and should be done in less than 30-40 seconds, even under fatigue.

Part B doesn’t have to be unbroken. Just make sure you maintain good body positions during the 30 second windows.