12.16.2023

Ugly Sweater Hopper WOD

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
 

12.15.2023

then TTB skill work
A. 3 sets of 15 seconds hollow hold + 15 seconds arch hold
B. 30 x banded lat pull downs- wide grip but not holding the band- place the hands
C. 10 hollow/arch swings
D. 15 seated legs together raises
 
 
 
Strength
A.  Strict Press  5 sets of 3 reps @70-75% 
then
6:00 EMOM
strict pull ups  4-2-1-4-2-1
first min is 4 reps, second min is 2 reps...
 
Test Set Friday
For Time
Buy In: 24 HSPU
3 rounds
24 wall balls 20/14
12 devil's press 50/35s  35/20s

12.14.2023

Strength
Block 2- isometric
front squat
5 sets of 3 reps @ 75% with 3-4 second pause

WOD
"Annie"
For Time
50-40-30-20-10
Double unders
abmat sit ups
 

Intermediate
30-25-20-15-10
Double-Unders
Sit-Ups

Beginner 
30-25-20-15-10
Single-Unders 
Anchored Sit-Ups

12.13.2023

TTB drills:
A.  work on hollow body hold and arch hold for 3 sets of 10 seconds each from the rig


B. with a partner- one hangs actively and then swings into hollow and arch while the other places a hand in front by the belly and then in back.  The swinging person should pull back on the rig and touch the back to the hand and then come through so that the belly touches the other hand.

C. take a band and practice standing hollow lat pull downs.  Don't garb the band, just place the hands on the band.  Do a set of 30 reps and then do a set of 8 kip swings.


D. sit on the floor and with legs and feet together, perform a set of 10 leg lifts
(38) How To Do TOES TO BAR (TTB) | How to STRING BIGGER SETS! - YouTube


WOD
"Explorer"
20:00 EMOM
min 1- 3 bar muscle ups + 6 TTB
min 2- 2 unbroken sets of snatch + hang snatch + OHS  135/95
min 3- 60 seconds row max cals- record this
min 4- rest

12.12.2023

Strength
Block 2- isometrics 
back squats
4 sets of 2 reps @ 82% with a 2-3 second pause

Primer
https://www.instagram.com/p/CZxFi0JpjFw/
3 sets- build load
1. muscle clean into a squat x 3 reps + 1 jerk
2. clean from the power position x 3 reps + 1 jerk



WOD
"Lift and Move"
Every 2:00 for 8 sets
3 clean & jerks (squat or power)
build over the course of 8 sets
record heaviest for today

12.11.2023

Strength
Super Set
A.  deadlifts x 10-8-6 reps by round  RPE 8/10
B. DB hammer curls x 10 each side @20X0
C. DB crush grip bicep curls x max reps @20X0


WOD
"Bronco"
For Time
50 burpee box jump overs 24/20"
40 dual DB push jerks  50/35  35/20
30 single DB step ups 24/20"
20 push ups
10 strict pull ups

12.09.2023

WOD
"Buddy Games"
Team of 3
waterfall style- leader cannot be passed
20:00 AMRAP
12/9 cal row
7 power cleans 155/105  135/95  115/75
1 rope climb or 2 up/downs