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Components

Push Jerk

Split Jerk

Metcon

Settings

Workout

Tearin' Up My Heart

Warm-up

2 Rounds:
12/9 Calorie Row
6 single leg kettlebell RDLs (moderate) (each side)
6 single arm russian kettlebell swings (moderate) (each side)
6 Alternating V Ups (each side)

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Push Jerk (Heavy Double)

Push Jerk

Split OR Push Jerk:

*Work up to a heavy double in 5-7 working sets.

* Rest 60-90 secs between sets

Split Jerk (Heavy Double)

Split Jerk

Split OR Push Jerk:

*Work up to a heavy double in 5-7 working sets.

* Rest 60-90 secs between sets

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
15/12 Calorie Row
12 AbMat (or GHD) Situps
9 Squat Cleans (155/105)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 22, 2020

Male Clients

1

Brad
Robert

CrossFit: 5:15 AM

1 x 2 @ 185 lbs

2

Luke
Lister

CrossFit: 5:15 AM

1 x 2 @ 165 lbs

3

Jay
Lowell

CrossFit: 5:15 PM

1 x 2 @ 135 lbs

Female Clients

1

Candace
Lister

CrossFit: 5:15 AM

1 x 2 @ 115 lbs

2

Jill
Krier

CrossFit: 6:15 AM

1 x 2 @ 110 lbs

3

Laura
Barta

Remote Athlete

1 x 2 @ 105 lbs

Failed 115

4

Kelly
Collard

CrossFit: 5:15 PM

1 x 2 @ 85 lbs