12.10.2020

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

05.12.2020

Warm Up
2 lengths shuffle or shuffle 5 steps each direction x 3 sets2 lengths high knees or 30 seconds high knees
2 lengths skip or 30 seconds skip in place
1 length leg swings or leg swings x 10 each direction
4-5 each side  perfect stretch

then...
5/side Russian twists
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
5/side DB  clean + press or empty barbell clean + press


Mobility
child's pose x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5



Burgener Warm Up with PVC or stick

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean4. tall clean to 2", 4", 6", full squat


Home Weightlifting
Tall muscle clean  3 x 8 reps
Tall clean  3 x 5 reps
power clean  3 x 4 reps



WOD
4 Rounds for Time
cleans x 6   95/65   75/55  or with DBs
jerks x 9
sled push x 50 feet  at home sprint 50m
Rest 1:00

then
3 rounds
Single side farmer carry x 100m - switch sides at 50m
run x 200m

04.28.2020

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
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


Super set

3 sets
10/side DB trap raises- light weight
10/side DB high pulls

WOD
"14"

14:00 AMRAP

14 burpee box jump overs
14 DB step ups
14 DB push press

04.08.2020

Warm Up
2 rounds

5 single arm Turkish sit ups R
1 Turkish get up R
50 feet single arm KB overhead carry R or hold overhead for 30 seconds
5 single arm Turkish sit ups L
1 Turkish get up L
50 feet single arm KB overhead carry L or hold overhead for 30 seconds
10 scap push ups



Home Weightlifting
press in clean 2 x 10 reps with a 3 second hold overhead
tall muscle clean + front squat 2 sets of 5 reps of each
tall clean 4 sets of 3 reps (1st rep at 1/4 depth, 2nd rep at parallel, 3rd rep below parallel)
clean pull to hold 3 sets of 3 reps (get that chest up so you are slightly out of the way of the bar )


WOD
"Robin's Eggs"
4 Rounds for Time
20 elbow to tall plank
30 seconds DB farmers walk with whatever heavy you have
10 alternating DB gorilla rows
10 hand release push ups