Strength
Back squat EMOM x 10
5 reps at 65%
5 reps at 70%
5 reps at 75%
5 reps at 80%
5 reps at AHAP
*3 box jumps on the odd min.
Workout
5 rounds of
20 sec Goblet squats – 53/35
20 sec Amer KB Swings – 53/35
20 sec burpees
30 sec rest
^Score it TOTAL reps from ALL movements. Just keep counting up.
**We did this squat EMOM last Wednesday, but at percentages of 50/60/65/70/AHAP (YOLO?) Write your stuff down? Perfect! You know 3 of your 5 weights. You didn’t, or this is your first time doing this workout? You’re weights not be as accurate, but build up to and work at something that’s..
– light-med
– med
– med-heavy
– heavier
– okay we mean business now
The workout is 90 seconds long, with 60 seconds of you moving. The rest is short, definitely not long enough to fully recover, but this is a chance for you to work with an elevated heart rate. Saturday’s bike and power cleans had 2+ min of rest to recover for that all out bike sprint, but you don’t have that luxury today. Work the full 20 seconds for each movement – don’t game it. I’d rather you finish by missing a burpee not finishing the jump/clap than be standing around with 3 seconds to spare waiting for the next movement to start. Push yourself every 20 seconds, every minute.