Hocus Pocus
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
3 Sets
150ft Farmer Carry (as Heavy as Possible)
50ft Kettlebell Front Rack Carry (Perform 1 Squat every 10 ft)
5 Single Arm Overhead Dumbbell Step Up (each arm)
150ft Farmer Carry (as Heavy as Possible)
50ft Kettlebell Front Rack Carry (Perform 1 Squat every 10 ft)
5 Single Arm Overhead Dumbbell Step Up (each arm)
Strength
Push Jerk (1×4)
Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM
Back Squat (1×4)
Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.
Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
4/3 Calorie Row
3 Thruster (75/55)
15 Double Under
4/3 Calorie Row
3 Thruster (75/55)
15 Double Under
Metcon
Metcon (Time)
2 Sets
30/24 Calorie Row
30 Thrusters (75/55)
120 Double Unders
-Rest 3 minutes between sets-
30/24 Calorie Row
30 Thrusters (75/55)
120 Double Unders
-Rest 3 minutes between sets-
19:00 Total TC
8:00 TC each Set
5:00-6:00 Optimal
8:00 TC each Set
5:00-6:00 Optimal
Finisher
Metcon
2 sets:
40 second Hollow Hold
20 V-Ups
20 Anchored Feet Sit Ups
-Rest 1:00 B/T Sets-
40 second Hollow Hold
20 V-Ups
20 Anchored Feet Sit Ups
-Rest 1:00 B/T Sets-
Post Workout Mobility
2 Rounds:
5 Thoracic Rotation Stretches (Each Side)
10 Rotating Scorpion Stretches
5 Thoracic Rotation Stretches (Each Side)
10 Rotating Scorpion Stretches