HPA-Gold:
10 Minute AMRAP @moderate effort
20 walking lunge
4 Kipping Deficit HSPU @4"
400m Row
(5-10 minute rest)
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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)
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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
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2 Sets of the Following @high effort
2 Min AMRAP:
10 Hang Power Clean (95/65)
10 Bar Facing Burpee
(90s rest)
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90 second AMRAP:
15 KBS (32kg/1.5kg)
max DU's in remaining time
(rest 90s)
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60 Second AMRAP:
Row for cals
(rest 60s)
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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
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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
Blue
ReplyDeleteDid this at 0500, had a terrible time warming up/waking up
A) 135# for all. Felt heavy and awkward.
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2+5, 2+1
70 du, 73 du
21cals, 22cals
13 box jumps, 14 box jumps
Should have pushed first sets harder? Felt like it was my 90-95% effort so happy I could maintain between first and second set
Gold
ReplyDelete3+230m
+
3+1 cal
+
2 rounds
Blue
ReplyDeleteResults
A) 155#,155#,165#,175#,180#
*Pretty happy with the results here. First time hitting a snatch drop over 155# and got up 180#
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2 Sets @High Effort
-2rds+1 BFBurpee/2rds+8 HPC
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-80 Du's/80 Du's
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-23 Cals/21 Cals
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-14 Box Jumps/13 Box Jumps
*This sucked!!! Box Jumps were with step downs. I don't normally training at night so I'm surprised about my performance. Glad I did I tonight instead of tomorrow.
Blue
ReplyDeleteA. 65 for rd 1, 75 for 2-5.
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2 rds +7 HPC/2 rds+1 HPC
31/35 DUs
28/25 cals
14/15 box jumps
Blue
ReplyDeleteA 60 kg
+ 2 rds + 3HPC/ 2rds + 1HPC
60DU/ 26DU
29/26 cals
12/14 box jumps
Power
ReplyDeleteA; 110kg
B: +15kg
2 sets with 6 min rest between sets: total time of 17 min :-(