Skill
5×5
Front squat (from a rack or the floor)

We’re bringing back some heavy squats! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can do these squats working from the floor and clean the bar to your shoulders before completing three front squats. We’ll keep masks on for those who are using spots further inside the gym or if you are getting closer to people than usual. It’s been awhile since we’ve been able to pair up and share barbells so plan to add weight as you go and see where you’re at! If you’re pushing the weight and not sure you’ll make all three lifts make sure to take an extra step back from the rack so that there is plenty of room to ditch the bar. You won’t be on a clock today so it’s up to you how fast you make it through these sets. If you’re planning to go light you may end up with time for a few extra sets!

Workout of the Day
AMRAP in 15 minutes
10-20-30-40-50…
wall balls
20-40-60-80-100…
double unders

You’ll need a medicine ball and a jump rope for today’s workout. If you are still working on double unders considering changing up the rep scheme to something that feels more manageable for you. You could go with 10-20-30… here just like the wall ball reps or even 5-10-15…would be a great option. If you aren’t sure what to choose as a scaling option make sure to talk to your coach or you can complete all singles with a few double under attempts sprinkled in to each round. Your score at the end of fifteen minutes will be the last round you finish of both movements plus any extra reps in the next round.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 20/14 lb

CFD at home:
If you have a medicine ball at home you’ll need it today! If not you can make due with a dumbbell or kettlebell or even no weight at all! You’ll also need your jump rope! If you don’t have a medicine ball you can choose between goblet squats, jumping goblet squats, thrusters or unweighted jumping squats. Double unders can be scaled as needed (see notes above) or switch them up to mountain climbers or lateral hops! Your score at the end of fifteen minutes will be the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!