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. …
Tag Archives: Split Jerk
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 …
Monday 05.06.24
Warm-Up A) 200m Run 10 Calorie Row 10 Walking Lunges 10 Dumbbell Deadlift 10 Dumbbell Push Press 10 Ring Rows 10 Cal Row 200m Run B) 3 Rounds starting with an empty bar and adding each round: 2 Strict Press 2 Push Press 2 Split Jerk Strength 1 Push Press + 2 Split Jerk Every …
Wednesday 05.01.24
Warm-Up A) 200m Run 10 Push-Ups 10 Sit-Ups 150m Run 10 Push-Ups 10 Sit-Ups 100m Run 10 Push-Ups 10 Sit-Ups B) 3 Rounds starting with an empty bar and adding each round: 2 Strict Press 2 Push Press 2 Split Jerk Strength 1 Push Press + 2 Split Jerk 1 set every 2 minutes x …
Monday 02.12.24
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 …
Wednesday 02.07.24
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 …
Thursday 02.01.24
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 …
Sunday 01.21.24
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 …
Saturday 01.13.24
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 …
Sunday 01.07.24
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 …
Saturday 12.23.23
Warm-Up A) 3 Rounds: 5 Calorie Row 10 Walking Lunges 15 Ball Slams B) 3 Rounds: 10 Hang Power Cleans with an empty bar 10 Air Squats 10 Strict Press Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% …