Learn more about why we chalk our feet for split jerks here Warm-Up 3 Sets: 100 Meter Jog100 Meter Pec Walk5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Bench Press x 4 RepsSupine Barbell Row x 5 RepsHigh Box Jump x 3 Reps (perform as singles, rest between each rep)Read more

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strci Pull-Ups:30 Push-up Plank WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-Ups Compare to 10/25/2022Read more

Do you ever wonder why we chalk our feet and focus on footwork whenever we have split jerks on the menu? Keep reading to find out! Fundamentals/review For beginners, this is the place to start! Before we put any weight over our heads, we want know what our feet doing and where they’re going. For our experienced lifters, this is a great review and warm-up before adding weight. Consistency Whether we’re working with a PVC pipe or performing a max effort jerk, we want to know that our feet are consistently in the right place. Depth If you’re like me, your first attempts at a split jerk probably resembled a push press with your feet split apart. By chalking our feet we feel proper depth in the jerk so we know we’re actually driving ourselves underneath the bar, rather than muscling it over our heads. How to chalk your feet...Read more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Rope Climbs or Rope Pulls x 1-3 RepsContra-lateral KB Carry x 100 Meters(One arm front rack, one arm farmer.Switch at turn around)Parallette Pass Through x 5-10 Reps WOD 14 Minute AMRAP: 7 Deadlifts 225/15521 Double-Unders21 Sit-UpsRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique WOD Complete 2 Sets for Max Reps: 1 Minute of Wall Balls 20/14Rest 1 Minute1 Minute of Toes-to-barRest 1 Minute1 Minute of BurpeesRest 1 MinuteRead more