Hops
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
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
Strength
Split Jerk (3-2-2-1-1)
Power Clean (3-3-2-2-2-1)
2×3 @ 50%
2×2 @60%
1×2@ 65%
1×1 @ 70%
2×2 @60%
1×2@ 65%
1×1 @ 70%
Metcon
Metcon (Time)
100-70-50
Double Unders
16-12-8
Strict Chin Ups
Double Unders
16-12-8
Strict Chin Ups
Scaling Options:
70-50-30
Double Unders
12-8-4
Strict Chin Ups
70-50-30
Double Unders
12-8-4
Strict Chin Ups
Finisher
Metcon
3 Sets:
:30 Side Plank R/L
30 Deadbugs
:30 Plank
30 Alternating V Ups
-Rest 1:00 B/T Sets-
:30 Side Plank R/L
30 Deadbugs
:30 Plank
30 Alternating V Ups
-Rest 1:00 B/T Sets-
Post Workout Mobility
1:00 Lunge Elbow to the Floor Stretch (R/L)
1:00 Pigeon Stretch (R/L)
1:00 Pigeon Stretch (R/L)
2 sets @65
2 Sets at 70%