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E.M.O.M: Every Minute on The Minute Day – 

Wednesday, September 30

E.M.O.M: Every Minute on The Minute Day – 

 

9 Minute Power E.M.O.M:

3 Moves / 3 Rounds

Instructions:  Complete 3 Rounds of the 3 moves below every minute on the minute for a total of 9 minutes.

 

  • Min 1: 5x (ES) Lateral Bounds  (Non-Impact: Lateral Lunges)
  • Min 2: 10x Heavy Goblet Clean or KB Swing (If you only have a lighter KB: single arm cleans – 8 each side)
  • Min 3: :30/:30 Work/Rest Jump Rope (Non-Impact: Mountain Climbers) 

 

20 Minute Strength E.M.O.M: 

4 Moves / 5 Rounds

Instructions: Complete 5 Rounds of the 4 moves below every minute on the minute for a total of 16 minutes. 

  • Min 1: 10x Squat Progression (assisted – BW – Goblet) 
  • Min 2: 5x (ES) ½ Kneeling Press/Bottom Up Press 
  • Min 3: 10x (Each Side) Single Leg Hip Lift 
  • Min 4: 5x (Each Side) Single Arm Hinged Row 

Details

Date:
Wednesday, September 30
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