Workout of the day

EMOM for 21 minutes
(1’s) 30’s Strict Press
(2’s) 30’s Front rack walking lunge steps
(3’s) Plank hold

Workout notes

The gym is open again! Hooray! We’ll be keeping things more strength and skill based for a few days while we wait for the air to improve more. Today’s workout is an EMOM of 3 different skills. You’ll start with 30 seconds of as many strict press as you can do and the second minute will be 30 seconds of front rack lunges. Choose a weight that allows you to work for a good portion of each 30 second interval. Most likely the strict press or lunge will be more challenging depending on each person, make sure to base your weight choice off of whichever movement that is for you. The 3rd minute won’t necessarily count towards your score but try to hold the plank for as much of the minute as you can! If you hold all 7 minutes of planks you might even get a star next to your name on the whiteboard! You’ll do each skill 7 times rotating through the three different minutes. Your score for this workout will be your total number of strict press and lunges.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 135/95 lb
overachiever: 155/105 lb