Skill
EMOM for 10 minutes
2 back squats
We’ll be working from a rack for today’s fast-paced lifting session. You’ll complete two back squats EMOM for ten minutes. There’s a quick turnaround between sets, so target a slightly lower weight than if you were lifting without a clock. Remember to review back squat safety and spotting so if you do go heavy, you’ll be able to re-rack the bar with assistance.
Workout of the Day
AMRAP in 15 minutes
10 wall ball shots
7 kettlebell swings
4 kettlebell weighted step ups
Today’s workout is a tough combo of movements with fairly small set sizes. Because the set sizes are small, this is a great opportunity to test out a heavier weight than you might normally use if you are feeling up for it. Either way, remember there are multiple ways to scale each movement. When it comes to wall ball shots, they can be scaled to air squats. With kettlebell swings, you can adjust not only the weight but the height of the swing as well. For step ups, you can use a lower box, lighter weight, or even ditch the weight altogether. In the end, your score will be your total number of rounds and reps completed in 15 minutes.
standard: 16/12 lbs, 24/16 kg
rx: 20/14 lb, 28/20 kg
sport: 25/20 lb, 32/24 kg
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