- September 15, 2026
Skill
front squat
1-1-1-1-1
Spend some time working up in weight to a heavy single front squat today. Start with larger sets with an empty bar and slowly add weight as you decrease your set sizes. As soon as the bar starts to feel heavy you can complete single reps and either do five reps at one weight that is challenging or go up in weight until you find a max for the day. If you plan to truly max out make sure you have enough room between you and the rack to dump your bar if needed.Workout of the Day
AMRAP in 15 minutes
10-20-30-40-50…
wall ball shots
step ups with medicine ball
To scale this workout choose a ball that feels manageable for both the wall balls and the step ups. The ball can also be left out of the step ups to make things a bit easier or if that is already a tough movement for you. Do your best to keep moving at a consistent pace and be smart about how you break up those later rounds!
standard: 16/12 lb., 24/20″
rx: 20/14 lb., 24/20″
sport: 25/20 lb. 24/20″