Wednesday 01-13-2021 Starke HomeFit
A. EMOM x 20 (5 rounds)
min 1: 0:40 lunges
min 2: 0:40 OH walk/hold
min 3: 0:40 thrusters
min 4: 0:40 weighted hollow hold
B. 12 min ladder
front rack lunges
Workout Notes/Intentions: Part A is an EMOM targeting full body through dynamic and static movements. The format will be 40 seconds of work/ 20 seconds of rest for the entire EMOM. lunges can be front rack or loaded at your side. They should be weighted either way. The overhead walk or hold can be done with a barbell or double KB/DB. You may choose to stand still or walk. If you do not have the ability to go overhead in your space, kneel down and do a static overhead hold from your knees. Thrusters can be barbell, KB or DB, and you should be able to do 40 seconds straight through. The weighted hollow cold can be done with a plate/barbell/DB locked out.
For Part B, use either a barbell or KB’s/DB’s. This will be a mentally challenging workout as you will be holding your weights the entire time and must choose when to rest and when you can push through a few more reps. As those sets get bigger, chip away and rest as needed. Weight choice is up to you, but ensure you can hit at least 10 thrusters unbroken at your weight in the warmup.