workout of the day
12.10.2020
WOD
"Guide Us"
5 rounds for time
15/side skaters
5 DB power cleans
7 DB facing burpees
this is a fast, cardio sprint. Keep moving!
Barbell version
5 rounds for time
10/8 cals bike or 12/10 cals row
5 power cleans 135/95 115/75 95/65
7 bar facing burpees
Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups
Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch
Home Weightlifting with PVC
press in clean 2 sets of 10
tall muscle clean 2 sets of 10
tall clean 3 sets of 3
push press + clean grip OHS 3 sets of 5 + 2
Strength
every 90 seconds for 4 sets
2x power clean + 1 x power jerk
1- 65%
2- 70%
3- 75%
4- 80%
then...
every 30 seconds for 4 sets
touch and go power clean & power jerk x 3 reps @ 70-75%
WOD
"Guide Us"
5 rounds for time
15/side skaters
5 DB power cleans
7 DB facing burpees
this is a fast, cardio sprint. Keep moving!
Barbell version
5 rounds for time
10/8 cals bike or 12/10 cals row
5 power cleans 135/95 115/75 95/65
7 bar facing burpees
Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)
Rest 1-2 min between sets
03.24.2020
WOD
5 Sets of
3:00 AMRAP 1:00 rest
8 alternating pistols or touch down squats
6 cleans- use whatever weight or object you can find
10 leg raises
Warm Up
3 rounds
50 feet quadruped crawl forwards
50 feet quadruped crawl backwards
15 reps cyclist squats
5 reps each side DB or KB hang clean and push press
Mobility: https://www.instagram.com/p/B9w3ceHnYnG/
1. Half kneeling ankle mobilizations - focus on keeping your heel pinned down here and gliding your knee over the middle of your toes. 15 reps each side
2️. Wide Stance Rocking - get your knees out wide and chest arched up and rock back and forth. Try to exhale at that bottom position to really open those hips up. x 15 reps
3️. Kneeling t-spine rotations - this is a great one that opens up the back nicely especially if you’ve been hunched over a desk a lot lately. 8 reps each side
4️. Toe Touch Squat Pry - we like 5 reps with 5-10 second prys in the bottom of a deep squat position. If the squat is tough for you, try widening your stance and flaring your feet out.
5️. Perform this sequence 1-3 times through!
Skill: Home weightlifting: cleans
press in the clean receiving position 2 x 10 reps
tall muscle clean 2 x 10 reps
tall cleans 3 x 5 reps
push press + OHS in a clean grip 3 sets of 5 push press + 2 OHS
WOD
5 Sets of
3:00 AMRAP 1:00 rest
8 alternating pistols or touch down squats
6 cleans- use whatever weight or object you can find
10 leg raises
Skill
air squats for speed
5:00 EMOM
30 seconds air squats working on full extension and quick reps
30 seconds rest