Wednesday 9-08-2021 Workout Of the Day

A. EMOM x 15
min 1: 6/leg deficit lunges
min 2: 6-8 ring rows @31×1
min 3: 6-8 KB floor press @31×1

B. 2:00 on/2:00 off x 5 
12 single DB hang C&J (6/side) @35/50#
10 box jumps
10 push-ups
max jumping lunges in time remaining

Workout Notes/Intentions: Part A is a mixed strength EMOM featuring tempo work for every movement. Ensure you are following the tempo and spending the desired time under tension. The deficit lunges can be down by using a plate so you are lunging by stepping back and getting a deeper range than usual lunges. Floor press will be double KB.


For Part B, you will need to be quick with transitions. Have your box set up close to your DB so you can go right into the next movement. Whatever time remains in your 2 minute window after the C&J’s, box jumps and push-ups, accumulate max rep jumping lunges. No weight for the lunges. Try to get about 30 seconds on the lunges if you can. Score is lunges for every round.