- September 25, 2026
Skill
EMOM for 10 minutes
2 push press + 1 split jerk
Every minute for ten rounds you’ll knock out two push press followed immediately by a split jerk, start light and work up to a moderately challenging weight. Practice dropping fast underneath the bar rather than pressing it out.Workout of the Day
With 18 minutes on the clock
1 minute of each of the following, then 2 minutes of each, then 3 minutes of each
push-ups
row for calories
wall ball shots
This one runs as three ascending blocks: 1 minute each of push-ups, row, and wall ball shots, then 2 minutes each, then 3 minutes each, moving straight through without rest between stations. Push-ups can be scaled from the knees or on a box to keep full chest-to-deck range rather than shortening the lockout as fatigue sets in. Choose a medicine ball weight you trust for continuous work. In the end your score is total reps and calories combined across all nine stations.
standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb