Wednesday January 10 – 5-Min EMOM Strength + HIIT 30/30

Wednesday: Jan 10th

5 min of:

5 sets x 5 reps of Strength – EMOM Style

Choosing between: Chin-ups or 2 KB Suitcase DL

Every min on the min, execute either 5 heavy kb suitcase DL or 5-8 chin-ups. Use Jungle gyms for people that aren’t able to do unassisted chin ups.


HIIT 30 on 30 hold


3 x 7 min rounds with 1 min rest after each round


:30 sec dynamic explosive and speed, followed by :30 sec Isometric and stabilization hold.


All Body weight exercises moving all the way down the board rest and repeat


Ski Jumps

Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)



Plyo Push ups

Push up hold

Hip Bridges

Single leg Hip Bridge Hold (15 sec left/right)

Leg Lifts

Hollow Hold

Alt Superman

Superman Hold


Squat Hold


1 min Rest and repeat 2 more time