Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Tag Archives: Split Jerk
Monday 05.26.25
Warm-Up 3 Rounds: 8 Strict Presses, with an empty bar 16 Jumping Jacks 8 Walking Lunges 16 Jumping Jacks 8 Push Presses, with an empty bar Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 (compare to 5/21/21) Note: 1 set is all 6 movements. Build in the …
Wednesday 05.21.25
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Strict Press, with an empty bar 5 Box Jumps 10 Reverse Lunges 20 Ring Rows Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 (compare to 5/15/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you …
Thursday 05.15.25
Warm-Up 8 Minutes of movement: 30 Jumping Jacks 15 Dumbbell Push Presses with an empty bar 15 Sit-Ups 15 Wall Balls Strength 1 Push Press 2 Power Jerk 3 Split Jerk 4 sets at an RPE 7 (compare to 5/8/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you reach …
Thursday 05.08.25
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Wednesday 02.12.25
Warm-Up A) 2 Rounds: 200m Row 20 Barbell Press 10 Walking Lunges B) 2 Rounds: 12 Windmills 6 Burpees 3 Thrusters, with an empty bar Strength Every 75 seconds x 8 rounds 1 Split Jerks Objective: start at an RPE6 and build to an RPE of 9 for 1 Split Jerk every 75 seconds. Workout …
Friday 02.07.25
Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the …
Saturday 02.01.25
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …
Tuesday 01.21.25
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kickers 5 Burpees 15m Broad Jump 15m Bear Crawl B) 2 Rounds: 8 Dumbbell Press 8 Dumbbell Push Press 8 Dumbbell Front Squats Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for 3 split …
Monday 01.13.25
Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE …
Tuesday 01.07.25
Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 …
Sunday 08.25.24
Warm-Up A) 4min AMRAP: 100m Row 10 Lunges, with Slam Ball 10 Ball Slams, 20# – Rest 30sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 4 Split Jerks, from behind the neck Strength Split Jerk 2 Split Jerks Every Minute On The …