PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements.
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
Compare your results to March 15, 2021.
B.
For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Two sets of:
90 second Run/Bike/Row/Jumping Jacks
30-45 second Hang from Pull-Up Bars
30 Running Man Line Hops OR Single-Unders
30-45 second Handstand Hold
100 Foot Single Arm Overhead Carry Each Arm
Rest 30-60 seconds
When the running clock reaches 15:00, perform the following…
Four sets of:
Run 400 Meters
Rest 60 seconds between sets
*Goal = Less than 2 minutes of running each set.
TIME CAP = 12 MINUTES
When the running clock reaches 27:00, perform the following…
Eight sets of:
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 30 seconds between sets
TIME CAP = 14 MINUTES
When the running clock reaches 44:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 8-12 Band Assisted Strict Pull-Ups
Station 2 – 10-15 Dumbbell Overhead Triceps Extensions
Stations 3 and 4 (combined) – 60-90 second Plank Hold and rest the remainder of the time
Yes, please continue this forum, its great
Snatch: 230
B: 8:30
6:49
Kipping pull ups, not CTB
65lbs OHS
M54YO
A. Up to 175# (PR match)
B. 7:12 Rx
Great job
A) 165 New PR!
B) 10:21 Rx
Kids got sick over the weekend.
So now I got it.
30 min of walking and running on treadmill
30-20-10
15-10-5
Pull ups
Back squats (135)
8:53
Hope everyone had a beautiful Independence Day. God bless America (Sorry Al)
Nice work getting through it Mugu ????????!!
Had to punt on todays because, once again, I hurt my elbow. ????
Did Friday’s instead
A. 3 RM – Back Squat
205. Stopped there because there was a lot of pressure on my pelvic floor. Might have been able to add 5 more lbs
B. Run 800
150 Air squats
Run 800
13:00.
Still here!
Yes!
A. Up to 115#; matched my old PR.
80-85-80-95-100-105-110-115 failed twice then got it, 120 failed
B. 12:04 using 85# for the OHS
I knew today was going to be a struggle since I’ve been busy at work and home and have only been able to workout 1-2 times per week. Today was my first WOD in 6 days.
A. Snatch up to 145.
B. 12:17 done with 125.
That was a rough ride this morning.
C. 30 min row done with nasal breathing
6601 m
387 cals
Warmup done
A. Work up to 1RM snatch
64kg
Technique felt smooth up to 55kg and then goes out the window!!
B. FT
30,20,10 C2B Pull-ups
15,10,5 OHS @61 kg
6’47
Thought the OHS would be the limiter here but went UB every round and had to break up the PU’s!
Great job man