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