PERFORMANCE

Warm-Up.

Banded Lat Stretch

Banded Tricep Stretch

Upper Body Warm-Up Series

Followed by…

With empty bar:
10 Front Rack Alternating Reverse Lunges, 5 Strict Press
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Front Squats, Press In Split Jerk Position
3 Squat Cleans, 3 Split Jerks

*Every new line means take a short break before moving to the next movements.

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

*Watch: 3 Ways to Make Your Split Jerk Better Today

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees to Target 6″ Above Standing Reach
10 Toes to Bar

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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer’s Carry
5 Burpee Dumbbell Deadlifts

When the running clock reaches 36:00, perform the following…

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!

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Christopher Capozzi
Christopher Capozzi
December 2, 2020 7:07 pm

B

subbed 60 singles for 30 doubles

4 rounds 40 reps

Viv Colon
Viv Colon
December 2, 2020 2:51 pm

A.
105 – 105 – 105
115 – 115 – 115

B.
4 rounds Rx – dus are my nemesis and just getting back to toes to bar, but it was ok

Rafael Barros
Rafael Barros
December 2, 2020 6:22 am

B: 6 rounds

Janelle Winston
Janelle Winston
December 1, 2020 8:34 pm

A.
75% – 110
80% – 115
Only had one weird catch. Felt good.

B. 5 Rounds with 4 sec left. TTB killed me.

Luke Tipton
Luke Tipton
December 1, 2020 8:09 pm

B. 4+44

A. 2xSplit Jerk w/ double pause
195, 195, 195, 210, 210

C. Nitrous
8:19

Logan Harris
Logan Harris
December 1, 2020 4:21 pm

A. 185#, 205#
B. 5+46 Rx

Mike Slagle
Mike Slagle
December 1, 2020 4:11 pm

I only had time for A today.
Done as push jerks
155 and 165

Tvechey
Tvechey
December 1, 2020 2:32 pm

A. Pause split jerk 247lbs was my heaviest

B. RX – 6 rounds even

Last edited 4 months ago by Tvechey
Janelle Winston
Janelle Winston
December 1, 2020 8:35 pm
Reply to  Tvechey

So fast! Great job!

Thomas Lopez
Thomas Lopez
December 1, 2020 11:01 am

Warm up ✔️
Strength : 2×82,5/2×88
Workout : 5 Rounds + 31reps

Mugu
Mugu
December 1, 2020 7:15 am

Stuck in a tiny bro gym today.
Strict press 3×10 @ 95#
3×8 at 115

AMRAP was 5 rounds, + 27 with v ups

Last edited 4 months ago by Mugu
Daniel
Daniel
December 1, 2020 6:23 am

125 jerk (cleaning from the floor)

Did fitness metcon for 10min AMRAP

7 rounds