Mobility & Activation
Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups

ALTERNATE AT-HOME WORKOUT: 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. Click here for the full workout briefing.

When the clock starts, perform…
A.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Goblet Squat

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. This should be performed at 75-80%.

When the running clock reaches 12:00, perform the following…
B.
“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.

If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….

Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.

When the running clock reaches 30:00, perform the following…
C.
Four sets of:
Seated Shoulder Press x 8-10 reps @ 2111
Rest 30 seconds
Bent-Over Dumbbell or Kettlebell Row x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell or Kettlebell Biceps Curl x 8-10 reps each arm @ 2110
Rest 90 seconds

Followed by…
D.
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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Luke TiptonAnika TiptonMuguJanelle Winstonblank Recent comment authors
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Luke Tipton
Member
Luke Tipton

A. Split Jerk up to 245
B. 4:30, 4:43, 5:30
T2B the usual gatekeeper here.

Anika Tipton
Member
Anika Tipton

A. Worked up to 150#. That was enough for today 😊
B.Did khspu and had to scale so I could make it in the 6mins:
1- only 15 pushups
2- only 5 khspu and 15 pushups
3- only 5 khspu and 23 pushups
Just wasn’t feeling totally on top of it today. Thank you Invictus for kicking my butt!

Mugu
Guest
Mugu

Hey! Good to be back! Moved.

Did the 3 rounds but with 50# DB strict press and V Ups.

Rows were 1:45,1:35,1:40

Wash your hands

Janelle Winston
Member
Janelle Winston

Had to adjust the workout for today because I appear to have a golfers elbow flare up.

A. Practiced after B. Kept it super light. 65#

B. E6m for 18 min
400m run
10 DL @ 155
15 V ups
20 box jumps

3:48, 3:49, 3:54

Candy Olkey
Member
Candy Olkey

A. 1RM Split Jerk – 65,85,105,110,115,120,125,130, 135(f,f) ***These went up really nice today…130 seemed fairly easy…but 135 felt like I added 20 pounds..WTH B. Every 6 Min for 18 min – 5:23/5:22/5:33 500m Row – 2:12/2:14/2:18 10 pike push ups from 30′ box 20 T2B – strictish – UB, 15/5, 15/5 30 Push Ups – 15/7/5/3, 15/7/5/3, 10/7/5/3/3/2 C. Death by Burpees (with jump N jack at top) – starting at 7 (9 rounds + 15 reps) = 114 total ***I actually did 15 reps for the set of 14 D. Travis’ Ab workout #4 3 Sets L-Sit lift on… Read more »

Anika Tipton
Member
Anika Tipton

Geez Candy, did you do enough working out today?! Amazing job on everything!

Candy Olkey
Member
Candy Olkey

Well since I can’t go do my second job of cleaning houses I have a little extra time on my hands. Also with the home schooling now I really need that extra mental stimulation!

Jeremy Hammock
Guest
Jeremy Hammock

A. 265 split jerk
B. 4:04 – 4:28 – 5:06

Nathan Wylder
Member
Nathan Wylder

It’s been a while since I last posted on here.

Limited equipment wod:
B. 7…14+14 (98 reps)
C. Shoulder press: 85, 95, 95, 105 (9)
Rows: 4×10 53lb kb
Curls: 4×10 30lb db

Al F
Guest
Al F

A. Worked up to 90kg today, wasn’t really feeling it today but managed to push on through.

B. 4’40
5’05
5’12

Never felt so pleased to have the garage gym as now, is great to just get away for an hour or so and forget about everything else going on.
Well done everyone else for still getting it done as well!!!

Joseph Butler
Member
Joseph Butler

Cheers to the garage gym! Very grateful as well. Nice job today

Mike Slagle
Member
Mike Slagle

I just wanted to get moving this morning. I’m dragging a little bit, and I felt like I needed to get a little work in. I only did B. I subbed 20 shoulder taps and 5 pike pushups. “Muscle Monday” is coming later with the rest of the fam. We will do the death by burpees and have a nerf battle after that! 5:20, 5:30, just after 6 Also, I’m working to build a group chat using WhatsApp to keep in touch with all of the craziness around us. If you would like to join, add me on FB, and… Read more »

Joseph Butler
Member
Joseph Butler

Love the themed day. Death by burpees sounds fun! I think my almost 5 year old is gonna get a taste tomorrow!

Candy Olkey
Member
Candy Olkey

Great work Mike! Enjoy that Death by burpees…hehe!

Joseph Butler
Member
Joseph Butler

Been hitting pretty hard but not really posting or keeping with exact programming.. still on keto. Been about 3 to 4 months.

A.
Went with some PP and SP work.

B.
As prescribed
500 meter row avg. Just over 2:00
10 HSPU (did max strict then spicy to finish) strict I got 9, 5, 3 for each round
20 T2B first round UB then broke up
30 push ups 15, 10, 5
4:45
4:55
All 6;00..

Mike Slagle
Member
Mike Slagle

Nice work JB! How are you and your family?

Joseph Butler
Member
Joseph Butler

Thanks man. Hanging in there so far. Already a bit to close for comfort with cov 19 as my wife and I were typically in and out of hospitals for work. Everything around me all closed up now. Hopefully home all week though. Hopefully you and your family are doing well.

Candy Olkey
Member
Candy Olkey

Good to see you JB! Glad you are doing well…great work today, super fast on the metcon! Stay safe!

Al F
Guest
Al F

Nice work to you to getting it done today!! Stay safe

patrik_s
Member
patrik_s

A. 105 kg firdt time split jerk in liken8 months

Ben Cochrane
Guest
Ben Cochrane

Gyms now closed in the U.K… luckily invested in a pull up bar and have a partner who lets me do handstand push ups indoors!

Activation:
3×15 banded face pulls
3×20 banded pull apart
3×15 upside down seated kettlebell press

20 emom
8 strict hspu
8 strict pull ups

Death by down ups (don’t think my neighbours would be impressed with burpees)

Started at 5 final round 18

3 rounds: weighted chair dips 15
10 chin ups
12 resistant band bicep curls

Mike Slagle
Member
Mike Slagle

Great job getting work in!