Friday, January 30, 2015

Saturday January 31, 2015-

HPA-Gold:
10 Rounds For Time:
5 Power Clean @135/95lbs
4 Box Jumps @36/ 26"
300m Row

HPA- Blue:
10 min AMRAP:
Row 60 cals
300 Double unders
100 Wall Ball @20/14 to 10/9ft
+
( rest as needed)
+
10 min Z1 work: Row/ spin, jog


HPA


HPA - Power  
 Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 3 tough reps x 6 sets rest :90
A2. Wtd pronated Pullup, 3 reps x 6 sets rest :90
B. 2-3 Strict Pullups, per minute x 10 minutes
+
3 sets @ High effort:
20 Thrusters for time @ 115lb/75lb
rest 2 min b/t sets
 

Thursday, January 29, 2015

Friday January 30, 2015-

HPA-Gold:
A. PC & PJ; 1 tough rep every 90s x8 sets
B1. Tng DL; 5x5; rest 10-20s
B2. 60 Row 85%; rest 90-120s x5 sets
+
10 Minute AMRAP:
15 Wall Ball
1,2,3,4,5... Burpee Ring MU

Note:
-perform 15 WB, then 1 BRMU, 15 WB, 2 BRMU... etc.


HPA- Blue
A. Power Clean. Push Jerk 1.1 x 5 sets, rest 2 min ( moderate , fast sets) 
B. Deadift, work to a tough touch and go set of 4
+
5 min AMRAP:
3,6,9….
Thruster (100/65)
C2B pull up 

HPA - Power
Snatch - Fsquat - Clean battery
A. Power Snatch Cluster, 1.1.1 x 5 sets rest 2-3 min
B. Front Squat, work to tough set of 2 reps
C. Power Clean . Hang Squat Clean . Push Jerk cluster, -- work to tough set
+
5 sets @ high effort
12-9-6-3
Power Clean @ 80%RM
Box jumps (36"/28")  


Tuesday, January 27, 2015

Wednesday January 28, 2015-

HPA-GOLD:
10 Minute AMRAP @85%
10 R/arm DB OH Walking Lunge @30/15
10 L/Arm DB OH Walking Lunge @30/15
20 Situp
600m Row @4 damper
(rest 5-7m)
+
10 Minite AMRAP @85%
80m Farmer Carry @24/16kg per arm
1 Mile Airdyne
(rest 5-7m)
+
20 Min @Z1
60 second Ring FLR
5-10 UB Strict Pullup (dead hang & COVP)
2x20m Shuttle run (there & back = 1)
1 Mile AD or 1000m Row


HPA-Blue


10 min @ 85%
100 wall ball
150 Double under
30 toes to bar
rest 7-10 min
10 min @ 85%
50 burpees to 6” touch
30 deadifts (165/115)
10 Muscle ups > no muscle ups sub 20 C2B pull up
rest 7-10 min
10 min easy
15 cal Airbike
100ft bear crawl
1 min Front plank 

HPA - Power 
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Below knee hang squat snatch, work to to double without dropping bar
B. Hang Squat Clean & split jerk, 1 rep per minute x 8 minutes (See if you can work 80% or more of 1RM)
+
Every :90 x 10 sets perform:
1 Rope climb to 15ft
2 Power snatch @ 155lb/105lb
3 OH squat @ same weight
4 burpee over box @ 30"/24" 

Monday, January 26, 2015

Tuesday January 27, 2015-

HPA-Gold:
For Time:
20 Thrusters @115/85
20 Bar Facing Burpee
(rest 6-8 min)
+
For Time:
20 Power Clean @115/85
20 Lateral Burpee over bar
(rest 6-8 min)
+
For Time:
20 S2OH @115/85
20 Burpee
+
20 Minute Z1 Airdyne, Row, or SkiErg- cool down



HPA-Blue
A.Push Jerk. Split Jerk 2.2 x 3 sets, rest 2-3 min  

+

 :20 hang power clean (135/95)

 :20 lateral Barbell burpee 

 rest 4-5 min x 5 sets NEAR ALL OUT

 

HPA - Power

5 sets @ high effort/85-90%:
10 cal AirBike
6 Pull-ups
4 Chest to Bar
2 Bar Muscle-ups
:90 b/t sets
*Perform all reps without coming off bar
+
rest addtional 5 minutes
+
5 sets @ 85-90%/high effort:
10 cal Rowing
20 DU's
4 Strict HSPU to tough Deficit + 4 Kipping HSPU to same deficit
:90 b/t sets

Sunday, January 25, 2015

Monday January 26, 2015-

HPA-Gold:
A. PS; build to a tough single
B. BS @13x1; 3-3-3-2-2-2; rest 2-3m
+
5 Sets:
10 Power Snatch @50% "A"
50 Double Unders
12 C2B Pushups
5 Deficit HSPU @6"
work = work


HPA-Blue
A.Back squat,  work to a tough set of 4 
B. Heaving snatch Balance, work to a single  
C. Above knee hang snatch Ladder 1 rep every 90 seconds for 5 sets ( start at any weight, add 10# per set)
+
10 min EMOM
E: 1 legless rope climb to 15ft+ 10 Push ups
O: 3 pull up + 2 C2B pull up + 1 BMU
+
10 min EMOM
E: 8 toes to bar + 1 wall walk
O: 3 ring Muscle up+ 2 Dip  

HPA - Power
squat - C&J - snatch battery
A. Back Squat, build to tough set of 2 reps within 6-7 sets
B. Squat Clean & split jerk, work to double with :10 rest b/t reps
+
EMOM for 21 minutes:
1st minute: Power Snatch Cluster, 1.1.1
2nd minute: Thrusters, 3 reps @ same weight as snatch
3nd minute: 5 High Box jumps  

Friday, January 23, 2015

Saturday January 24, 2015-

HPA-GOLD:
For Time:
150 Wall Balls @20/14
150 cal Row
150 DU's
+
20-30 Minute Airdyne @Z1


HPA - Power
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 4 tough reps x 6 sets rest :90
A2. Wtd pronated Pullup, 5 reps x 6 sets rest :90
B1. 3-4 Ring Muscle up + 3-4 Strict Ring Dips x 7 sets rest :45
B2. 5-7 Strict Handstand push ups + 5-7 Kipping handstand push ups x 7 sets rest :45
**both B1 and B2 should be done in unbroken sets**
+
2 sets @ HIGH effort:
30 Wall Balls - 20lb/14lb
20 CTB Pullups
rest 2 min b/t sets  

Thursday, January 22, 2015

Friday January 23, 2015-

HPA-GOLD:
A. PC & PJ; 1.1 x6; rest 10s/2m
B. Sumo Deadlift; 2x4; rest 2-3m
+
12 Minute AMRAP:
60 Bar Facing Burpee
30 Deadlifts @200/140
10 Muscle Ups


+
15-20 Minute Z1 AD or Row 

HPA- BlueA. Power Clean + Push Jerk Cluster 1.1.1 work to a tough set ( drop each rep)B. Back Squat, work to a tough set of 4 +15 min AMRAP:15-15-15-15-15...Wall Ball 20#/14#1-2-3-4-5-6...Burpee Muscle up

HPA - Power
Snatch - Fsquat - Clean battery
A. Power Snatch, 2-2-2-1-1-1 rest 2 min
B. Front Squat, work to tough set of 3 reps
C. Power Clean & Push Jerk cluster, 1.1 -- work to tough set
+
5 sets @ high effort
7 Hang squat Clean thrusters @ 135lb/95lb
7 bar facing burpees
rest :90 b/t sets  

Tuesday, January 20, 2015

Wednesday January 21, 2015-

HPA-GOLD:
10 Minute AMRAP @85%
1000m Row
20 Thruster @65/45
10 Pullups
(rest 7m)
+
10 Minute AMRAP @85%
80 cal Airdyne
20 OHS @65/45
10 T2B
(rest 7m)
+
3 Rounds @Z1
5 Min row or AD
40m Bear Crawl (arms straight, hips below shoulders)
20 walking lunges
40m KB Front Rack Carry @24kg/arm


HPA-Blue:
1 Power Clean every 30s for 10m @70-75% 1RM
+
500m Row @2k PR pace
Rest 2m x6 sets
(85% effort if you don't have an established 2k PR)
+
10 Min @ low effort
15 Front Rack Walking Lunge- empty bar
20 cal AD or Row
40m Bear Crawl

HPA -Power 
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Squat Snatch . hang squat snatch . OH squat, 1.1.1 -- work to tough set
B. Hang Power Clean & Push Jerk, 3 unbroken reps every 1 minute x 6 sets
**this should be tough, try between 65-70% of your 1rm Clean and jerk**
+
EMOM for 18 minutes:
1st minute: 3 T&G tough Power snatch (165lb/115lb)
2nd minute: 3 Fast Burpees Bar Muscle ups
3rd minute: 3 L-Leg Wtd Pistols squat (24kg/16kg)
4th minute: 3 R-Leg Wtd Pistol Squat (24kg/16/kg)
**Scale weights up or down to make challenging yet acheivable**

Monday, January 19, 2015

Tuesday January 20, 2015-

HPA-GOLD:
6 Sets- near all out
10 Power Clean @115/85
10 Burpee
:20 Row Sprint @7 damper
Rest 6-7m b/w sets
(score = time for PC/Burpee, meters on row)
+
20 Minute Z1 Airdyne

Note:
-aim for sub 40 seconds on PC/Burpee combo


HPA-Blue
3 Sets:
400m Row @85%
15-20 UB Bench @50% 1RM
Rest 2-3m B/w Sets
+
3 Sets- all out
20 Pullups
20c Airdyne Sprint
Rest 4-6m b/w sets
3
HPA - Power
gymnastic based w/ slight aerobic %
2 sets @ high effort/85-90%:
12 cal AirDyne
1 Legless Rope Climb to 15ft
1 Rope Climb to 15ft - use legs
2 min b/t sets
+
2 sets @ high effort/85-90%:
12 cal AirDyne
7-10 Bar Muscle-ups
2 min b/t sets
+
2 sets @ high effort/85-90%:
200m Row
AMRAP Kipping HSPU to 8” Deficit
2 min b/t sets
+
2 sets @ high effort/85-90%:
200m Row
10-15 double KB Push Press @ 24kg/arm
2 min b/t sets

Sunday, January 18, 2015

Monday January 19, 2015-

HPA-GOLD:
A. PS; build to a tough tng double
B. BS @13x1; 4-4-4-3-3-3; rest 2-3m
+
EMOM for 8 Min:
1st: 10-15 Bench @50% max
2nd: 10-15 UB C2B
(rest 5-10m)
+
EMOM for 8 Min:
1st: AMRAP(-1) Ring MU
2nd: AMRAP(-1) Kip HSPU @6"


HPA-Blue
A. Hang Power Snatch 1 rep OTM start @ 70%RM(power snatch) add 5# until failure 
B. Snatch Panda Pull 1 rep every minute  x 10 min  ( weight from 95%-105% SnatchRM)
C. Double Barrell Front Squat 2 reps x 8 sets, rest 2-3 min  
+
18,15,12,9,6,3

Strict HSPU
Hang Power Clean (135/95)
Bar Facing Burpee 
HPA - Power
Mon - squat - C&J - snatch battery
A. Back Squat, build to tough set of 4 reps within 6-7 sets
B.Squat Clean, work to tough touch ang go triple
C. Push press, work to tough 5 rep
+
EMOM for 21 minutes:
1st minute: 3 T&G Power snatch @ tough weight
2nd minute: 3 OH squats @ same weight as Power snatch
2nd minute: 6 Fast Burpee Box jump overs (30"/24")

Friday, January 16, 2015

Saturday January 17, 2015-

HPA-Gold & Blue :
18 Minute AMRAP:
15 Box Jump (24/20")
12 Push Press (115/100)
9 Toes to Bar


HPA - Power 
Sat- Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 5-6 tough reps x 5 sets rest :90
A2. Wtd pronated Pullup, 5 reps x 5 sets rest :90
B. Ring Muscle ups, 3-5 Unbroken every minute x 8 sets
+
50 Wall Balls For time 20lb/14lb
x 3 sets rest 2m30 b/t sets

**Try for high rep set to start --- unbroken w
ould be nice**



Thursday, January 15, 2015

Friday January 16, 2015-

HPA-Gold:
A. PC & PJ; 1.1.1 x5; rest 10s/2m
B. Sumo Deadlift; 3x3; rest 2-3m (tough, but no grinders).
+
For Time:
10 OHS (125/95#)
30 Bar Facing Burpee
20 Front Squat (115/85)
20 Bar Facing Burpee
30 Back Squat (105/75#)
10 Bar Facing Burpee


HPA-Blue
A. Clean. Front Squat. Split Jerk, work to a toughs set
B. Back squat 2.2.2 x 5 sets, rest15s/rest2-3 min ( same or more weight than last week)
+
10 min AMRAP
50 Row cals
40 wall ball 20/14 to 10/9ft
30 Power Clean 135/95
Max Muscle ups in remaining time (no MU>C2B pull up)

HPA - Power  
Snatch - Fsquat - Clean battery
A. Power Snatch, 3-3-3-2-2-2 rest 2 min
B. Front Squat, work to tough set of 5 reps
C. Power Clean & Push Jerk, build up to moderate single
+
5 sets:
5 Power Clean @ jerk @ 155lb (all singles)
50 Double Unders
rest 2 min

Tuesday, January 13, 2015

Wednesday January 14, 2015-

HPA-Gold:
10 Minute AMRAP @85%
60 cal Row
30 DU's
15 KBS (24/16kg)
(rest 7m)
+
10 Minute AMRAP @85%
30 cal AD 
20 BJ Overs (24/20")
10 T2B 
(rest 7m)
+
20 Minute Airdnyne or Row @Z1


HPA-Blue
A. Heaving Snatch Balance. OHS 1.1 x 5 sets, rest 2 min ( work to a moderate weight for set 1 )
+
2 sets of the following @ high effort:
3 min AMRAP
10 KBS 32kg/24
10 Burpee to 6" touch
rest 90 seconds
2 min AMRAP
5 hang power snatch 95#
5 Box jump 30"/24"
rest 1 min
1 min AMRAP
Double unders
rest 3-5 min then back to the top 

HPA - Power
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Squat Snatch, work to tough double
B. Squat Clean . Hang Squat Clean . push jerk, 1.1.1 every 1 minute x 7 sets z
**make this challenging by the last couple sets**
+
EMOM for 18 minutes:
1st minute: 3-5 UB Ring Muscle ups

2nd minute: 6-8 Thrusters @ 135lb/95lb 
3rd minute: 8 Box jumps @ 30" /24"

Monday, January 12, 2015

Tuesday January 13, 2015-

HPA-Gold:
4 Sets- all out
4 Thruster @115/85
8 Power Clean @115/85
12 Burpee
Rest 5-6m b/w
+
2 Sets- all out
35 cal Airdyne
Rest 5-6m b/w sets
+
15-20 Minute Z1 Airdyne


HPA-Blue:
A. CGBP; 5-4-3-2-1; rest 2m b/w sets
B1. S2OH; 15 reps for time @95/65, rest 20s
B2. Pullup; 15 reps for time, rest 20s
B3. Airdyne; 25 seconds all out, rest 3-4m x4 sets

HPA - Power
gymnastic based w/ slight aerobic %
5 sets @ 90% effort
10 Cals on Assault
8-10 Unbroken CTB
rest 1m30
+
rest 5 min
+
5 sets @ 90% effort
10 Cals on rower
8-10 Unbroken Kipping handstand push ups
rest 1m30  

Sunday, January 11, 2015

Monday January 12, 2015-

HPA-Gold:
A. PS; build to a tough tng triple  
B. BS; 5x5; rest 2-3m
+
EMOM for 20 Minutes:
1st: 15 pullups
2nd: AMRAP UB Kip HSPU @6"
3rd: 3-5 UB MU
4th: 10 S2OH @115/ 85


HPA Blue
A. Hang Snatch: 1 rep OTM until failure- start @70%, add 5-10lb per set
B. Snatch Grip Panda Pull; 2 reps @90-100% shatch max x5 sets; rest 90s
C. Double Barrel Front Squat: 3x6; rest 2m
+
3 Rounds for time:
10 Power Clwan (135/95)
10 bar facing Burpee
10 Strict HSPU


HPA - Power
 Mon - squat - C&J - snatch battery
A. Back Squat, build to tough set of 6 reps within 6-7 sets
B. Power clean, build to 1rm
C. Split Jerk cluster off blocks, 1.1.1 -- work to tough set w/ :10 rest b/t clusters
+
EMOM for 20 minutes:
1st minute: 3 Hang Power snatch (tough unbroken reps)
2nd minute: 3 High Box jumps

Friday, January 9, 2015

Saturday January 10, 2015-

HPA-Gold:
For Time:
50 Kipping HSPU
+
Rest 10 Minutes. 
+
For Time:
6.2 Mile Airdyne 
*No AD/AB --> sub for 5k Row 

HPA-Blue:
Open WOD 11.5
20 Minute AMRAP:
5 Power Clean (145/100lbs)
10 Toes To Bar
15 Wall Balls (20/14lb)

HPA - Power 
EMOM x 10 mins:
1st - 2 Push press + 2 Push jerk -- heavy
2nd - 2 Legless rope climbs
+
5 min rest
+
EMOM x 10 mins:
3 CGBP (moderate)
6-9 Unbroken Strict Ring dips
+
5 min rest
+
EMOM x 10 mins:
1st - 12-15 CTB Pullups
2nd - 12-15 GHD situps

Thursday, January 8, 2015

Friday January 9th, 2015-

HPA-Gold:
A. Clean; build to a heavy single quickly
+
3 Rounds For Time:
50 Alternating Pistols
7 Muscle Ups
10 Hang PC (175/125#)
*20 Minute Cap 


HPA-Blue
A. Power Clean+Push Jerk. Clean+Split Jerk; 1+1. 1+1; build to a tough set
B. Back Squat Cluster; 2.2x5; rest 15s/2-3m (heavier than last weeks sets of 4)
+
10 Minute AMRAP:
2k Row @10 damper
Max Box Jump Step down in remaining time @30/24")
(rest 5-10m)
+
5 Minute AMRAP:
1k Row @10 Damper
max DU's in remaining time

HPA - Power
Snatch - C&J - short work (Xtra rest)
A. Squat Snatch, 1RM
B. Clean & Jerk, 1RM
+
EMOM for 21 minutes:
1st minute: 3/3 Alt Wtd Pistols
2nd minute: 3 Thrusters @ HEAVY WEIGHT (taken from ground)
3rd minute: 3 Power snatches @ same weight as thrusters  

Tuesday, January 6, 2015

Wednesday January 7, 2015-

HPA-Gold:
10 Minute AMRAP @moderate effort
20 walking lunge
4 Kipping Deficit HSPU @4"
400m Row
(5-10 minute rest)
+
10 Minute AMRAP @moderate effort
20 cal AD
2 rope climbs (15 ft)
10 BJ step Down (24"/20")
30 DU's
(5-10 Minute Rest)
+
10 Minute AMRAP @modrate effort
:30 HS hold
1 Mile Airdyne
:30 L-Sit (or :60 FLR on rings)


HPA-Blue:
A. Drop Snatch. Snatch Balance. Heaving Snatch Balance; 1.1.1x5; rest 90s 
+
2 Sets of the Following @high effort  
2 Min AMRAP:
10 Hang Power Clean (95/65)
10 Bar Facing Burpee 
(90s rest)
+
90 second AMRAP:
15 KBS (32kg/1.5kg) 
max DU's in remaining time
(rest 90s)
+
60 Second AMRAP:
Row for cals 
(rest 60s)
+
30 second AMRAP:
Box jumps (24/20")
Rest 3-5 Minutes, then start back from the top

HPA - Power
A. Front Squat @ 20X1, build to 1rm
B. Wtd Pronated Pullup @ 30X0, find 5RM
+
2 sets @ High Effort
10 Thrusters @ 135lb/75lb
10 Burpee over bar
10 Power snatch @ 135lb/95lb
10 Burpee over bar
rest 6 minutes b/t sets