Skill
EMOM for 10 minutes
1 front squat
then
max set of push-ups
We’ll use a 1-minute interval timer to work up to a heavy single front squat for the day. After each rep of the front squat, drop down and immediately do a max set of pushups. Keep in mind that number will drop as you get further along in the workout. When it comes to the front squat, be sure to keep your elbows up and your knees tracking over your feet with your heels on the ground. Push-ups can be scaled to the knees or by putting your hands on a box. Either way, make sure that your hips and shoulders rise together and that your midline remains locked throughout the repetition.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
3 burpees
6 kettlebell swings
9 goblet squats
Grab a kettlebell for this 5-round interval workout. You’ll want to choose a kettlebell weight that you can comfortably swing all six reps and, more importantly, knock out nine goblet squats without setting down your weight when you’re fresh. We’re scoring this workout Chief style, so start each round with three burpees and then complete as many rounds and reps as possible within the three minutes. In the end, your score will be the total number of rounds and reps you completed across all five rounds.
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
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