12.03.2022 Hopper WOD Ugly Sweater

Warm Up

2 sets
8 yoga push ups
8 prone swimmers
8 scap pull ups
8 box jump, step downs
1 *Barbell Complex

*Barbell Complex*

2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



Mobility

A. banded ankle stretch x 30 seconds each side

B. banded lat stretch x 30 seconds each side

C. 3 each side inchworm + spiderman walk







each wod has a 9:00 time cap
there is a 3:00 transition between wods
you can complete any wod in any order
exercises will be chosen after warm up
once a movement is out of the hopper, it stays out



WOD 1: 3 rounds Triplet

WOD 2: 4 rounds Couplet


WOD 3: 2 rounds Triplet

Going into the hopper....

2 Ring muscle ups
2 rope climbs
500m row
12 box jump overs
10 burpees over the bar
6 bar muscle ups
8 power snatch 115/75
8 clean & jerk 115/75
15 thrusters 95/65
15 OHS 95/65
15 C2B pull ups
15 TTB
15 KB swings 70/53
14 DB alternating snatch 50/35
15 goblet squats 53/35
16 OH walking lunges 45/25# plate
25 sit ups
75 DUs
20 alternating pistols
8 deadlifts 225/155
50’ handstand walk
12 strict ring dips
14/10 cals bike
10 Cartwheels
20 Push Press 95/65
200m bear crawl
5 each side TGU
15 med ball cleans
12 Thai squats w/ jazz hands
800m run

12.02.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold


Bench press warm up
10 MB overhead passes to wall
10 MB chest passes to wall
5 yoga push ups



Strength

Max Back Squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

If not back squatting then find a max bench press- use the same warm up reps as BS


WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row

12.01.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold




Strength- max back squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

Strength
3 sets
A. landmine curtsy squat, 20X0 x 10-12/leg
B. landmine Z press, 20X1 x 10-12/arm
C. landmine tall kneeling goblet press out x 10/side https://youtu.be/EcUqCS_I80g
rest between sets


WOD
"Timed Right"
10,9,8,7,6,5,4,3,2,1
KB swings 53/35
1,2,3,4,5,6,7,8,9,10
push ups

11.30.2022

Warm Up
2 sets

1:00 cardio
10 each direction banded monster walks
1:00 cardio
10 each direction banded lateral walks
10 lateral box step ups + 30 second wall sit





Mobility
10 reps DB or PVC Cuban Press
30 seconds lat stretch on box with PVC
10 reps 90/90 hip switches



WOD
"Secret Surprise"
20:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 12 TTB or 9 TTB
min 3- 8 burpee box jump overs 24/20"
min 4- Rest

then at 20:00

3 rounds for time
13/10 cals bike
12 TTB
8 burpee box jump overs

11.29.2022

Warm Up
2 sets
100m run
5 yoga push ups
100 feet dual DB OH carry
10 dual DB strict press
20 alternating single leg V-ups




Strength
strict press
5 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 80%
1 rep @ 80%

WOD
"Kellyish"
5 rounds for time
40/30 cals row
30 wall balls
15 box jumps

11.28.2022

Warm up
2 sets
200m row
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en



Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps




Strength
back squats
unbroken sets for speed
3 reps @ 50-60-65-70%

then...
5 sets of
clean pull + squat clean & jerk
set 1-2 @65%
set 3-4 @ 70%
set 5 @ 75%

WOD
"Royal Flush"
For Time
5-7-9
power cleans 135/95 95/65 75/55
bar facing burpees
thrusters 135/95 95/65 75/55
bar facing burpees

10:00 time cap

11.26.2022 Team of 3

Warm Up
Thoracic Flow- coach led
then

2:00 Cardio
2 sets
10 each side walking lunges
25 feet bear crawl
25 feet inchworms + push ups




Mobility
2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each

Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position


WOD
Team of 3
"Jolly Roger"
3 rounds for time
30 power snatch 115/85 95/65 75/55
2000m row
10 rope climbs or 20 up/downs