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 …
Tag Archives: Split Jerk
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 …
Thursday 08.08.24
Warm-Up A) 4min time cap: 100m Row 10 Lunges 10 Ball Slams, 20# Rest 20sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 2 Split Jerks Strength A) Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 Objective: start …
Monday 07.22.24
Warm-Up A) 2 rounds: 200m Row 20m High Knees 20m Butt Kickers 20 Ring Rows B) 2 Rounds: 40 seconds Plank Hold 20 seconds rest 40 seconds Air Squats 20 seconds rest 40 calories on Bike 20 seconds Rest Strength 1 Power Clean + 1 Split Jerk 1 set @RPE6 1 set @ RPE7 1 …
Thursday 07.18.24
Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 300m Row Then, 1 Round: 10 Push Press, with an empty bar 20 Sit-Ups Strength 1 Power Clean + 1 Push Press + 1 Split Jerk 1 set @RPE6 1 set @RPE7 2 sets …
Friday 07.12.24
Warm-Up A) 3 Rounds: 10 Calorie Row 5 Burpees 5 Ball Slams B) 3 Rounds: 8 Windmills, R 8 WIndmills, L 4 Push-Ups Strength 1 Power Clean + 1 Push Press + 1 Split Jerk 1 set @RPE6 1 set @ RPE7 2 sets @ RPE8 Strength Tip Objective: build to an RPE of 8 …
Wednesday 07.03.24
Warm-Up A) 2 Rounds: 4 Windmills, each side 8 Dumbbell Power Cleans 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Power Clean 1 Press 2 Push Press 2 Split Jerk 20 Seconds Rest Strength 1 Power Clean + 1 Push Press + 1 Split Jerk (1 + 1 + 1) = 1 …
Tuesday 05.28.24
Warm-Up A) 1 Round: 200m Row 10 Ball Slams 10 Burpees 10 Walking Lunges 200m Row B) 2 Rounds: 6 Strict Press 3 Split Jerks 6 Push Press 3 Split jerks Strength 1 Push Press + 1 Split Jerk 1 set @ RPE 8 Strength Tip Objective: perform only one heavy set of the complex. …
Thursday 05.23.24
Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every …
Saturday 05.18.24
Warm-Up A) 2 Rounds: 200m Run 10 Press, with an empty bar 200m Row B) 3 Rounds: 20 sec Handstand Hold 20 sec Rest 20 sec Plank Hold 20 sec Rest Strength 1 Push Press + 2 Split Jerk 1 rep every 2 minutes x 7 rounds @ RPE 7 Objective: build to an RPE …