Halloween Hopper

“The Scary Team Klokov Complex”

1 x Deadlift
1 x Full Clean
1 x Front Squat
1 x Push Press
1 x Split Jerk

WOD

AMRAP in 25 Minutes:
Station 1: Deadlift + 5 x Push ups
Station 2: Clean + Front Squat + 10 x Bar Jump Overs
Station 3: Push Press + Split Jerk + 5 x Pull ups

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Skills

Power Cleans – Work up to 5 RM (Approx. 85% of 1RM)
Then – 2 x 3 at 95% of 1RM

Front Squat – Work up to 10 RM (Approx. 75% of 1RM)
Then – 2 x 3 at 95% of 1RM

WOD

3 Rounds for Time
30 x Wallballs (20/14)
15 x Toes to Bar
10 x Back Rack Step Lunges (115/75)

Skills

Pull-up Progression:
Strict pull ups, focus on pulling with the back
Negative resistance drop from the chin up position
Ring pull-ups using the false grip

Muscle-up Progressions:
False grip modifiers/conditioning
Strict muscle-up progression with ring pull ups
Rings to ribcage while maintaining straight-line body position

WOD

For Time:
50 x Double Unders (150 Singles)
15 x Snatches (115/75)
50 x Kettlebell Swings (44/26)
15 x Snatches (95/65)
50 x Double Unders (150 Singles)

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Skills

Snatch Skills Transfer Exercises:

Overhead Squat
Pressing Snatch Balance
Snatch Balance
Drop Snatch

WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Handstand Push ups
Deadlifts (225/135) (205/115)

Skills

Partner Mobility work:
1 – Contract and Relax – Proprioceptive Neuromuscular Facilitation Stretching (PNF) with Hamstring Stretch
2 – Banded Distraction – Hips and Shoulders

WOD

3 Rounds for Time:
20 x V-ups
10 x Push ups
30 x Bicycle Crunches (30 each side)
10 x Push ups
40 x Flutter Kick (40 each leg)
10 x Push ups

Monster Mash Monday

All For Time: (40 Minute Cap)
PHASE 1:
30 x Thrusters (95/65)
30 x Chest to bar pull-ups

PHASE 2:
18 x Squat Cleans (155/105)
18 x Burpee Box Jumps (24/20)

PHASE 3:
24 x Thrusters (95/65)
24 x Chest to bar pull-ups

PHASE 4:
12 x Squat Cleans (155/105)
12 x Burpee Box Jumps (24/20)

Rest No Less Than 3 minutes between workouts.
Attempt unbroken.

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Partner WOD

In teams of Two, complete 3 Rounds for Time:
20 x Deadlifts
30 x Ring Dips
40 x Kettlebell Thrusters
50 x Weighted Sit ups
60 x Double Unders (3:1 Singles)
500 Meter Run

Partner Deadlift is done together
Split up the remaining reps however you see fit, but stay together on the run.
Partners must use the same bar and weight
When one works, one rests

Skills

“Sally up” Squat Challenge
Back Squat (135/95)

WOD

AMRAP in 15 Minutes:
5-10-15-20-25-etc…
Body Rows
Sit ups
Box Jumps (24/20)

Strength Training

Straight Leg Deadlift
Good Mornings
Bent Over Row

Work 8-10 reps each exercise
Continue to rotate through exercises for 15 minutes
Choose your weight, but maintain SOLID form

WOD

EMOM for 15 Minutes:
Minute 1 – 10 x Toes to Bar
Minute 2 – 8 x Strict Shoulder Press (95/65)
Minute 3 – Plank Hold

Performance Practice

Double Unders (work up to 30 consecutive)
Pistols (conduct at least 20 each leg…work up to pistol w/o assistance)

Advanced Members – work up to 3 x 50 (each set w/o a miss)
Advanced Members – Work pistols with 26-35lb Kettlebell

WOD

5 Rounds for Time:
5 x Deadlifts (205/135)
5 x Rounds of Cindy
1 x Rope Climb

* 20 min time cap