performance

Warm-Up.

“Mind Muscle” 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.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 85% of 1-RM Split Jerk

B.
Five rounds for time of:
30 Air Squats
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

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 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Dumbbell Burpee Deadlifts
Rest 60 seconds

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

Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row

Immediately followed by…

Three rounds of…
7 Dumbbell Hang Squat Cleans
7 Strict Handstand Push-Ups

After every run/bike/row you’ll complete three rounds of squat cleans and handstand push-ups; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and handstand push-ups.

Time Cap = 20 Minutes

When the running clock reaches 40:00, perform the following…

Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 seconds

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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Kyle Heeter
Kyle Heeter
November 25, 2020 11:30 am

190
80% 155
85% 160

modified due to shoulder pain in
handstand

30 air squat
20- 60# swings
10 – z-press @1/2 bw (100)
9:44

Christopher Capozzi
Christopher Capozzi
November 22, 2020 10:16 am

20:05

Subbed 10 strict presses @ 95# for 10 HSPU

All else Rx

Presses:
5/3/2
5/2/2/1
5/3/2
5/2/2/1
3/2/2/1/1/1

Janelle Winston
Janelle Winston
November 20, 2020 10:43 pm

Was at home and still recovering from the ick.

B. 17:07 – RX.

Took me a long time to get through the last two sets of SHSPU.
Proud that I did it though.

Luke Tipton
Luke Tipton
November 20, 2020 8:03 pm

A. E2MOM
Behind the neck jerks
2x 210, 210, 210, 225, 225, 225

B. 12:59

Alice
Alice
November 20, 2020 7:39 pm

Don’t have the overhead space in the garage and it was dark out, so did the WU with the bar and then did 100 25lb DB PP (20×5) every two mins. Must get back in to jerks!!! B. Fun WOD! Even got my husband to join me after he did a heavy squat WO 😂 he died a little but still managed 8.40 subbing the SHSPU for x10 135lb Bench 9.40 (non RX but all UB – hurray!) 30 air squats 20 25lb DB Swings 10 bent knee pike from the box Great job all!! Getting it DONE on a… Read more »

Viv Colon
Viv Colon
November 20, 2020 2:50 pm

A. Behind the neck split jerks

*Sets 1-3: 115#
*Sets 4-6: 125#

B. 13:58, did kipping HSPUs. I’m still trying to get my shoulders used to the volume.

Mike Slagle
Mike Slagle
November 20, 2020 2:00 pm

A. Done as regular push jerks. That weight seemed to high for me behind the neck.
165 and 175 for all sets.

B. Done with 60 lb kb and 5 HSPU
10:37

Have a great weekend friends!

Janelle Winston
Janelle Winston
November 20, 2020 10:43 pm
Reply to  Mike Slagle

Great job!

Anika Tipton
Anika Tipton
November 20, 2020 12:56 pm

A. Sets 1-3: 125#/Sets 4-6: 130#
B. 10:48 – did shspu to an abmat on top of a plate. When I couldn’t complete anymore in the round, I finished the set off with pike push-ups off a box. Did 4 shspu on round 1, and 3 the following rounds.
Happy Friday everybody!

Candy Olkey
Candy Olkey
November 20, 2020 12:38 pm

Warm Up done..definitely needed some MM Love 💯 A. Behind the neck Split Jerk x 2 – 115#, 115, 115, 120, 120, 120 B. 5 Rounds for Time – Not RX – 9:29 30 Air Squats – All UB 20 KBS @ 16kg – All UB 10 SHSPU (pike from box) – All UB ***Pleased to keep it all UB and under 10! Played with hand placement on the pike from box HSPU…I’ve always placed my fingers slightly outward, but today I turned them slightly inward. Made a big difference…felt like it made me use my tri’s more and not… Read more »

Anika Tipton
Anika Tipton
November 20, 2020 1:26 pm
Reply to  Candy Olkey

Way to go Candy! I was also trying to figure out my hands on pike pushups. I’m not sure what’s the right way either!

Mike Slagle
Mike Slagle
November 20, 2020 2:02 pm
Reply to  Candy Olkey

Great job getting it under 10! I couldn’t keep that pace on the last two rounds.

Jeremy Hammock
Jeremy Hammock
November 20, 2020 9:00 am

Only time for lift today

Emom 2 min behind head split jerk 2 reps

205 215 215 225 235 245

Candy Olkey
Candy Olkey
November 20, 2020 12:39 pm
Reply to  Jeremy Hammock

Solid numbers on the split jerks Jeremy!!

Jeremy Hammock
Jeremy Hammock
November 20, 2020 12:40 pm
Reply to  Candy Olkey

Thank you! The jerk feels great. I don’t like coming back down with that much weight though…

Mike Slagle
Mike Slagle
November 20, 2020 2:01 pm
Reply to  Jeremy Hammock

Those are impressive numbers and I can understand not wanting to bring it back down!

Rafael Barros
Rafael Barros
November 20, 2020 6:12 am

BTN Split jerk: last round 235lb

Wod: 15’48”

Denis Nagahama
Denis Nagahama
November 20, 2020 5:51 am

Split Jerk BTN

165
175
175
185
195
205

Wod: 12’43

Kbs
20
13-7
13-7
12-8
20

HSPU
10
10
6/4
6/4
6/4

Thomas Lopez
Thomas Lopez
November 20, 2020 3:18 am

Warm up ✔️
Strength : 40kg for balance and tall jerks
3×2 at 88kg / 3×2 at 93,5kg
Workout : 9’05 all UB.
My goal was to go UB and try to keep close to E2MOM.
Slow is smooth, smooth is fast.

Candy Olkey
Candy Olkey
November 20, 2020 12:42 pm
Reply to  Thomas Lopez

I read this prior to doing my workout (I LOVE THAT QUOTE)..and it really made me focus more on my rhythm..especially the air squats…keeping a consistent pace instead of going all out for the first 15 and then needing to break. Thanks for the reminder! Outstanding work Thomas!

Alice
Alice
November 20, 2020 7:34 pm
Reply to  Candy Olkey

Thanks guys! Kept this going through my head too. Definitely helped 💪