PERFORMANCE

Warm-Up.

T-Spine Opener per Julien

Followed by…

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

*Warm-up courtesy of Invictus Masters Coach Nichole Kribs.

Then…

A.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps

*Focus on even weight distribution over your hips and between your front and back legs. 

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

*For the push-ups, check yourself to make sure your shoulders are set and not shrugging by squeezing/rotating your elbows toward your lats. You should feel those muscles along your shoulder blades fire and help hold your shoulders into a set and non-shrugging position. 

*For the pull-ups, if you don’t have that number of strict, DON’T USE A BAND! Instead, try this seated version. On the other side of the spectrum, if you find 10 strict pull-ups to be easy, perform them as either strict chest-to-bar reps -or- towel pull-ups (on the bar or rings).

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest

When the running clock reaches 15:00, perform the following…

Complete rounds of 30, 20 and 10 reps for time of:
Front Squats (95/65)*
Bar Facing Burpees

Rest the remainder of the interval, and when the clock reaches 23:00, perform…

Complete rounds of 21, 15 and 9 reps for time of:
Overhead Squats (95/65)*
Bar-Facing Burpees

Rest the remainder of the interval, and when the clock reaches 29:00, perform…

Complete rounds of 15, 12 and 9 reps for time of:
Thrusters (96/65)*
Bar-Facing Burpees

*If you do not have access to a barbell, sub Kettlebells or Dumbbells, and for the Overhead Squats, perform as single arm and split the reps as you see fit.

When the running clock reaches 45:00, perform the following…

Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 Leg Liftovers
Rest 90 seconds between sets

FULL VIDEO DEMONSTRATION

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Pablo Doval
Pablo Doval
August 11, 2020 4:27 am

12min amrap
5 rounds

Janelle Winston
Janelle Winston
August 7, 2020 6:28 pm

A. 55, 65, 70

Split Jerk
105, 105, 110, 115, 115

B. Ghastly.
5 rounds @ 12:05 – had 2 sec left but couldn’t get that last rep. Had to shake it out and try again.
Push ups were probably around 50% good form and 50% me trying to get through the wod. Pull ups were singles after the first round.

John Knox
John Knox
August 7, 2020 10:14 pm

I feel ya on those pull ups, very similar to you on the pull ups! Well done still though!!!

Mike Slagle
Mike Slagle
August 7, 2020 4:39 pm

A. Behind the neck press
65, 75, 95

Push Jerks done at similar %
135
145

B. Rx 6+13

Have a great weekend everyone!

Janelle Winston
Janelle Winston
August 7, 2020 6:29 pm
Reply to  Mike Slagle

Nice work Mike! You crushed it!

John Knox
John Knox
August 7, 2020 10:13 pm

Nice dude! 6 rounds plus is excellent!

Al F
Al F
August 7, 2020 10:19 pm
Reply to  Mike Slagle

That’s a great score for B Mike. I’m the same I’ll always so strict pull-ups in any on the metcons and eventually it pays off!

Mugu
Mugu
August 7, 2020 4:07 pm

Strict shoulder press
4×10 (30,40,50,60#)
1×5 (70#)

Amrap was
5 pull ups short of 6 rounds

Jeremy Hammock
Jeremy Hammock
August 7, 2020 3:50 pm

Warmup done
Emom 90 sec behind head split press
75-95-95
Emom 2 min split jerk x 2
185-185-185-215-215
Amrap 12 min
40 du
20 pus
10 spu
5+60

Strict pull-ups burnt me out today

Janelle Winston
Janelle Winston
August 7, 2020 6:29 pm
Reply to  Jeremy Hammock

Me too!

John Knox
John Knox
August 7, 2020 10:13 pm

I third that! Haha! Good job guys!

Eddie Yurus
Eddie Yurus
August 7, 2020 3:24 pm

Mixing and matching to make up as much as I can from this week

A. Every 2 mins for 20 mins:
DL x 3 @325#
Got heavy last 3 sets

B. AMRAP in 12 min:
40 DU
20 Pushups
10 Strict Pull-ups
3+47

Will do later tonight in separate quick session
C. Every 4 mins for 12 mins:
Row 500m
Front Squat 155#

John Knox
John Knox
August 7, 2020 1:42 pm

A) Did shoulder press and push press instead, shoulder doesn’t like jerks

B) amrap 12
40 du
20 push up
10 pull up

5 rounds flat

I’m really focused on strict form on these. I definitely need to build my brute pulling strength in the pull up! Had to rest way too much to complete these reps.

Mike Slagle
Mike Slagle
August 7, 2020 4:43 pm
Reply to  John Knox

Well done John and you can do it! I would have never come close to 6 rounds this winter. I made a commitment to put in a little accessory work as well as doing all wods with strict pull-ups, and I’ve made so much progress. It’s still not a strength, but they aren’t the glaring weakness they were!

John Knox
John Knox
August 7, 2020 10:12 pm
Reply to  Mike Slagle

Thanks for the encouragement mike! I think I’m also going to focus on strict pull ups now too! 😊

Kenny Wetherholt
Kenny Wetherholt
August 7, 2020 1:11 pm

4 Rounds plus 20 DU

Candy Olkey
Candy Olkey
August 7, 2020 11:43 am

Great WU A1. Behind the neck press in Split Jerk x 5 – 35#, 65×4, 55×5 ***Got a little aggressive by jumping to 65# A2. Split Jerk x 2 – 100#/100/100/105/105 B. AMRAP 12:00 – RX – 4 Rounds + 66 reps 40 DU – all sets UB 20 Push Ups – 10/10, then 10/5/5 remain rounds 10 Strict Pull Ups – 3/2/singles, 3/2/singles, 2/2/singles, 2/2/singles, singles on the last 6 ***Thank you Michele for the push up tips! Definitely makes a difference. Although I will say the last 5 reps of the last couple rounds my arms really wanted… Read more »

Michele Vieux
Michele Vieux
August 7, 2020 12:55 pm
Reply to  Candy Olkey

Great job maintaining focus and intent!

Mike Slagle
Mike Slagle
August 7, 2020 4:47 pm
Reply to  Candy Olkey

That’s a good days work! Have a great weekend!

Domingo
Domingo
August 7, 2020 9:02 am

A.
@40 kg
@70 kg (1/3 sets)
@80 e @90 kg (4/5 sets)

B. 5 rounds + 40 reps

Al F
Al F
August 7, 2020 4:16 am

Last day here in the north of 🇩🇰, tomorrow moving on to the next location

Warmup done

A. Behind the neck press in split jerk position x5 3 sets
Worked up to 50kg

Followed by

Split jerk x2 every 2 mins 5 sets
Sets 1-3 @70kg
Sets 4-5 @80kg

B. AMRAP 12 mins
40 DU’s
20 push-ups
10 strict pull-ups

8 rds dead

Wasn’t too bad that one, was going UB till about round 6 then broke push-ups and pull-ups down the middle. Have fun!!

C. Travis’ core workout #15

Al F
Al F
August 7, 2020 10:51 am
Reply to  Michele Vieux

Moving from the northern tip of Denmark to the west coast for a week 👍

Candy Olkey
Candy Olkey
August 7, 2020 11:44 am
Reply to  Al F

Al you should be competing! Damn that’s an amazing AMRAP!!

Al F
Al F
August 7, 2020 1:23 pm
Reply to  Candy Olkey

Thanks Candy, got into a nice little rhythm and it felt ok!

John Knox
John Knox
August 7, 2020 1:09 pm
Reply to  Al F

Holy crud! 8 rounds!!! That is fantastic!

Al F
Al F
August 7, 2020 1:27 pm
Reply to  John Knox

Thanks John, I got into a good tempo with it but I’m sure you’ll beat it 💪

John Knox
John Knox
August 7, 2020 1:40 pm
Reply to  Al F

No sir! Hah! I only got 5 rounds flat! I really struggle with strict pull ups. I gotta iron out those weaknesses

Al F
Al F
August 7, 2020 10:14 pm
Reply to  John Knox

There’s always something to improve on isn’t there! I struggle with kipping pull-ups so will always tend to do strict.

Mike Slagle
Mike Slagle
August 7, 2020 4:48 pm
Reply to  Al F

Incredible work today Al! I think I was behind your pace after round 1 🙂

Al F
Al F
August 7, 2020 10:15 pm
Reply to  Mike Slagle

Thanks Mike, everything was next to each other in this gym so definitely no time lost transitioning!!