PERFORMANCE

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

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

Then…

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

Compare your results to March 15, 2021.

B.
For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

**This week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**

In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.

And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!


When the clock starts, perform…

Two sets of:
90 second Run/Bike/Row/Jumping Jacks
30-45 second Hang from Pull-Up Bars
30 Running Man Line Hops OR Single-Unders
30-45 second Handstand Hold
100 Foot Single Arm Overhead Carry Each Arm
Rest 30-60 seconds

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

Four sets of:
Run 400 Meters
Rest 60 seconds between sets

*Goal = Less than 2 minutes of running each set.
TIME CAP = 12 MINUTES

When the running clock reaches 27:00, perform the following…

Eight sets of:
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 30 seconds between sets

TIME CAP = 14 MINUTES

When the running clock reaches 44:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 8-12 Band Assisted Strict Pull-Ups
Station 2 – 10-15 Dumbbell Overhead Triceps Extensions
Stations 3 and 4 (combined) – 60-90 second Plank Hold and rest the remainder of the time

Subscribe
Notify me of
guest
14 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Marlene West
Marlene West
July 7, 2021 3:26 am

Yes, please continue this forum, its great

Rafael Barros
Rafael Barros
July 6, 2021 5:58 pm

Snatch: 230

B: 8:30

Shan
Shan
July 6, 2021 8:31 am

6:49
Kipping pull ups, not CTB
65lbs OHS

M54YO

Logan Harris
Logan Harris
July 5, 2021 4:45 pm

A. Up to 175# (PR match)
B. 7:12 Rx

Mugu
Mugu
July 5, 2021 5:56 pm
Reply to  Logan Harris

Great job

Javier Chagolla
Javier Chagolla
July 5, 2021 3:55 pm

A) 165 New PR!
B) 10:21 Rx

Mugu
Mugu
July 5, 2021 3:39 pm

Kids got sick over the weekend.
So now I got it.

30 min of walking and running on treadmill

30-20-10
15-10-5
Pull ups
Back squats (135)

8:53

Hope everyone had a beautiful Independence Day. God bless America (Sorry Al)

Al Fraser
Al Fraser
July 5, 2021 10:32 pm
Reply to  Mugu

Nice work getting through it Mugu 🇺🇸!!

Janelle Winston
Janelle Winston
July 5, 2021 2:06 pm

Had to punt on todays because, once again, I hurt my elbow. 😤

Did Friday’s instead

A. 3 RM – Back Squat

205. Stopped there because there was a lot of pressure on my pelvic floor. Might have been able to add 5 more lbs

B. Run 800
150 Air squats
Run 800

13:00.

RJ Niewoehner
RJ Niewoehner
July 5, 2021 12:41 pm

Still here! 😀 Yes!

Viv
Viv
July 5, 2021 11:10 am

A. Up to 115#; matched my old PR.
80-85-80-95-100-105-110-115 failed twice then got it, 120 failed

B. 12:04 using 85# for the OHS

I knew today was going to be a struggle since I’ve been busy at work and home and have only been able to workout 1-2 times per week. Today was my first WOD in 6 days.

Mike Slagle
Mike Slagle
July 5, 2021 9:12 am

A. Snatch up to 145.

B. 12:17 done with 125.
That was a rough ride this morning.

C. 30 min row done with nasal breathing
6601 m
387 cals

Al Fraser
Al Fraser
July 4, 2021 11:45 pm

Warmup done ✅

A. Work up to 1RM snatch
64kg

Technique felt smooth up to 55kg and then goes out the window!!

B. FT
30,20,10 C2B Pull-ups
15,10,5 OHS @61 kg

6’47

Thought the OHS would be the limiter here but went UB every round and had to break up the PU’s!

Mugu
Mugu
July 5, 2021 3:42 pm
Reply to  Al Fraser

Great job man

Scroll to Top