- August 19, 2026
Skill
EMOM for 10 Minutes
1 clean & jerk
This workout is an opportunity to work on your clean & jerk technique under light to moderate load. Start light and work up to a strong effort lift for the day if your mechanics are sound, or keep the load light and work on technique. Choose a weight that allows you to maintain excellent form throughout all 10 minutes, prioritizing quality over quantity.Workout of the Day
AMRAP in 15 minutes
15 medicine ball sit-ups
12 medicine ball step ups
9 box jumps
We’ll have 15 minutes on the clock for today’s triplet of medicine ball sit-ups, step-ups, and box jumps. Hanging on to the medicine ball for 27 reps will be tough, but you can use it to your advantage by getting a little bit of momentum when transitioning from the floor to upright during the sit-ups. For the step-ups, you can hold it anyway you like or ditch it altogether as your best scaling option. If you need to scale the box jumps, rather than doing more step-ups, grab an Air Assault bike and do a short sprint for a few calories.
standard:16/12 lb
rx: 20/14 lb
sport: 25/20 lb, 9 toe-to-bar