Skill
EMOM for 15 minutes
[1’s] max set of push-ups
[2’s] max set of supine ring rows
[3’s] 5 bulgarian split squats each each leg
Today’s skill rotates through three stations on repeat: a max set of push-ups on the 1’s, a max set of ring rows on the 2’s, and split squats on the 3’s, cycling for 15 minutes. For push-ups, choose the strictest standard you can adhere to. You can use a box to elevate your hands or work from your knees. Add plates to increase the difficulty, raise your feet, or even do strict handstand push-ups. Ring row difficulty will be set by your angle relative to the ground. Completely parallel with your feet on a box will be the most difficult. You can hold one or two DB’s or KB’s for the split squats. These can be tricky so attempt them with light weight or just at bodyweight if they are new to you.
Workout of the Day
AMRAP in 8 minutes
1-2-3-4-5 …
thruster
lateral burpees
standard: 75/55 lb
rx and sport: 95/65 lb
You’ll start with just 1 thruster and 1 lateral burpee, then climb to 2 and 2, 3 and 3, and so on, adding a rep to each movement every round for the full 8 minutes. Keep the thruster weight light enough that you’re never forced into more than two or three sets even in the higher rounds. For the lateral burpees, step back and step up and then step over the bar if jumping is not in the cards for the day. In the end, your score is the total number of reps completed in your last full round plus any additional reps you banked in the round you were working when time ran out.