Friday, February 27, 2015

Saturday February 28, 2015-

HPA-GOLD:
Open WOD 15.1

HPA- Blue
Open WOD 15.1

HPA - Power 
 Open WOD 15.1

Thursday, February 26, 2015

Friday February 27, 2015-

HPA-GOLD:
A. Snatch; 1 rep OTM for 10 Min @65-75%
B. PC & PJ; 1 set otm for 10 Min @65-75%
+
10-20 Min open prep work
-feel out the movements combos, get a feel for how you will game it, then shut it down
+
300m Row @90% (aerobic)
Rest = work x5 sets
*Same exact pace ea/ set


HPA Blue 
Back squat, 1 fast rep @ 80% every 45 seconds x 12 reps
+
squat clean, work to a moderate single
+
power snatch. Hang power snatch work to a moderate set
+
10-15 min Open prep work
+

5 min row @ 75% x 2 sets, rest 5 min between sets 

HPA - Power
Snatch - Clean - push press/ jerk - cyclical
A. Squat Snatch Cluster, 1.1.1 x 4 sets rest :10/rest 2 -- no more than 70%RM
B. Power Clean, work to moderate touch and go double
C. Open Prep for 10 min ONLY -- mess around and just see how diff weights and combos feel preceeding one another. DO NOT TAX YOURSELF DOING SO. Purely strategy sets
+
10 sets:
Airbike :30 @ 85%
Airbike :30 @ 50%

Tuesday, February 24, 2015

Wednesday February 25, 2015-

HPA-GOLD:
Deadlift; 3x3, rest 2-3m (nothing too heavy)
+
4 Sets @moderate effort
15 PS (75#)
30 DU's
25 cal Airdyne
Rest = work
+
For Time @moderate effort
2k Row
2 Mile AD  


HPA- Blue
A.Snatch. OHS 1.1 OTM for 10 min
B Thruster 5 reps OTM for 10 min (135/95)
+
3 rounds @ moderate effort:
row 1k
1 mile airbike 

HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 5 reps
B. Power snatch . Above knee hang squat snatch, 1.1 -- work to tough set
+
Squat Clean & split, 1 tough rep @ 265lb/185lb every minute x 5 sets
into ...
Squat Clean & Split jerk, 1 tough rep @ 235lb/165lb every :45 x 6 sets
into ..
Squat Clean & split jerk, 1 tough rep @ 205lb/145lb every :30 x 7 sets
*If you need to scale up or down, look for first weight to about 80% 1 rep C&J, then drop off about 10% each set below**

Monday, February 23, 2015

Tuesday February 24, 2015-

HPA-GOLD:
A1. Strict Press; 5x5; rest 6-90s
A2. Pendlay Row; 5x5; rest 60-90s
+
10 Minute AMRAP:
10 HSPU
20 Wall Balls
10 C2B Pullups
 


HPA- Blue
A1.Weighted dip 3 reps, rest 90 seconds
A2.Weighted chin up 3 reps, rest 90 seconds x 4 sets
+
10 min EMOM: 5 C2B pull up
10 Box jump
+
1 muscle up OTM, add 1 rep per minute 

HPA - Power
A. Split Jerk, 3-3-3-2-2-2-1-1-1 rest 1 min
**all light to mod sets**
B. perform 2-4 Ring Muscle ups every 1 minute x 6 sets
C. Perform 3-5 Kipping deficit hspu x 6 sets
+
10 min AMRAP @ consistent/steady effort:
5 strict hspu
5 strict pullups
10 Cals on Aassault

Sunday, February 22, 2015

Monday February 23, 2015-

HPA-Gold:
A. Snatch. Hang Snatch. OHS; build to a tough set
B. Clean; 8-10 singles @80%, rest as needed
C. BS; 2-2-2-2; rest 2-3m
+
For Completion @Z1
10 Min Run
10 Min Row
10 Minute AD 


HPA- Blue 
A.Front squat 3 reps @ 22X1, x 3 sets, rest 3 min, all tough sets 
B. Snatch. Hang snatch. OHS, work to a moderate set
C. Clean, 2 tng reps OTM for 8 min , all moderate weight, no fails
+
20 min easy:
90 second airbike
1 min R arm TGU 35/ 25
90 second row
1 min L arm TGU 35/25

HPA - Power
Mon - Snatch Varied - C&J varied - repeats
A. Power snatch . Below Knee Hang squat snatch, 1.2 -- work to tough set
B. Power Clean . Hang squat clean thruster -- work to moderate set
+
5 sets @ 90%
10 CTB
10 Thrusters @ 95lb/65lb
10 burpee
rest 2 min b/t sets

Friday, February 20, 2015

Saturday February 21, 2015-

HPA-GOLD:
Open WOD 14.5 
21-18-15-12-9-6-3:
Thrusters @95/65
Bar Facing Burpee


HPA-Blue
15 min AMRAP:
10 Deadlift 180/120#
15 Box jump over 24/20”
20 Wall ball 20/14# to 10/9ft
+

20 min easy airbike 

HPA - Power 
Sat- Bench Press/wtd pull -Ring muscle up Single modality test
A. Bench press, 1RM
B. Wtd pronated Pullup, 1RM
C. Strict Muscle up, 1-2 rep every minute x 8 sets
**sit on band if needed to scale**
**focus on keeping rings close and tight to body**
+
30 Ring Muscle ups for time
**Scale is
6 rounds for time:
10 CTB
10 Ring Dips 

Thursday, February 19, 2015

Friday February 20, 2015

HPA-GOLD:
A. Snatch; 2 tng reps every 90s until faiure- start @same weight as last week, add 5-10lb/set
B. FS; build to a moderate/ tough triple in 3-5 sets
+
3 Sets:
AMRAP(-1) Muscle Up 

:20 Rest2:00 AD for cals @85%
:20 Rest 20 C2B Pullups For Time
Rest 3m
+
20 Min Z1 AD or Row


HPA-Blue
A. Clean pull. Below Knee hang squat clean.split jerk 1.1.1 x 4 sets, rest 2-3 min , all at moderate weight
B. Deadlift, work to a single ( not a max just a tough single)
+
For Time:
10 Thrusters 135#/95
15 C2B pull up
10 Thrusters 115#/80
15 C2B pull up

10 Thrusters 95#/65

HPA - Power 
Snatch - Fsquat - Clean battery
A. Above knee Hang power snatch, work to triple
B. Front Squat, work to 1rm
C. Squat Clean & split jerk cluster, 1.1.1.1.1.1 x 6 sets rest 2 min
**use minimum 70%RM** rest no more than :10 b/t singles** 

Tuesday, February 17, 2015

Wednesday February 18, 2015-

HPA-GOLD:
3 Attempts max at:
1. Max Distance HS walk
2. Max L-Sit Hold (if you dont have paralletes perform hanging from bar)
+
EMOM for 15 Min:
1st: 2 moderate Kip deficit HSPU (stay fluid)
2nd: 30 sec AMRAP DU's
3rd: 20 sec AMRAP T2B
+
20-30 Min @Low effort
60-100m UB Farmer carry @32/24kg per arm
1 Mile Airdyne
20 BB OH Walking Lunge @45/25
1k row
100ft Bear Crawl


HPA-Blue
15 min AMRAP@ 90%
60 cal row
50 Wall ball 20/14# to 10/9ft
40 Power Clean 95/65
30 shoulder to overhead 95/65
20 muscle ups
AMRAP double unders in remaining time
rest 15 min
15 min AMRAP @ 90%
3,6,9,12,15...
Toest to bar
Overhead Squat 115#/75
Bar Facing Burpee

HPA- Power
snatch (int) - clean (mod) - short interval/EMOM
A. Squat snatch, work to max
B. Squat Clean & Split Jerk Cluster, 1.1.1 every 2 min x 6 sets (look for 75%RM or more)
+
EMOM for 20 minutes
1st minute: T&G Squat Clean. Push jerk, 3.2 (Use around 65%RM of C&J)
2nd minute: 2 Rope Climb to 15ft
3rd minute: Ring Dips, 8-10 reps (should be unbroken, scale rep range if needed)
4th minute: 4 High Box jumps

Monday, February 16, 2015

Tuesday February 17, 2015-

HPA-GOLD:
5 Minute AMRAP:
50 Bar Facing Burpee
Max rep PC & OH @135/95 in remaining time
(rest 7-10 Min)
+
For Time @85%%
15-12-9-6-3
C2B Pullups
Wall Balls @20/14
Power Clean @95/65
+
3 Sets:
2:30 AD or Row @85%
2:30 AD or Row @50%




HPA-Blue
For Time:
10 Thrusters 115/80
15 lateral barbell burpees
20 power clean 115/80
15 lateral barbell burpees
10 Thrusters 115/80
+
20 min easy:
2 min row
2 min airbike
1 min front plank 

HPA - Power 
50 strict handstand push ups for time
+
rest 5-10 (longer work = longer rest)
+
Unbroken CTB Ladder for time
1-10
+
rest 5-10
+
EMOM for 10 minutes:
1st minute: :30 Max double unders
2nd minute: Hold L-sit on Rings, :10-:15

Sunday, February 15, 2015

Monday February 16, 2015-

HPA-GOLD:
A. Clean; build to a max (video heaviest attempts)
B. BS; build to a tough 3, then hit 3x5 @80-85% tough 3
C1. WPU; 1.1x6, rest 15s/90s (heavier than last week straight sets of 2)
C2. CGBP; 1.1x6, rest 15s/90s (heavier than last weeks straight sets)
+
10 Min Z1 Row

10 Min Z1 AD 

HPA-Blue
A.Back squat, work to a single, feel it out if you’re feeling it go for it
B. Below Knee hang snatch, work to a tough dougle, no dropping between reps
C. Snatch Balance. OHS 1.1 every 90 seconds for 10 sets, start light add weight each set
+
10 min AMRAP:
30 pull ups
30 C2B pull ups
30 Ring Muscle ups 

HPA - Power
Squat - C&J - snatch battery
A. Back Squat, build to tough set of 1 rep
B. Power clean . Thruster . split jerk, 2.1.2 -- work to tough rep without dropping the bar (set of power clean should be 2 rep t&g)
+
For time 10 squat snatch @65% of 1RM
For time 10 squat snatch @70% of 1RM
For time 10 squat snatch @75% of 1RM
For time 10 squat snatch @80% of 1RM
rest :80 b/t each % change

Friday, February 13, 2015

Saturday February 14, 2015-

HPA-GOLD:
14 Minute AMRAP:
60 cal Row
50 toes to bar
40 wall balls @20/14
30 Power Clean @135/95
20 Muscle Up
+
20 Minute Z1 Airdyne, Run, or Row


HPA-Blue


"Open 11.4"
10 min AMRAP:
60 bar facing burpees
30 PHS 120#/55kg
10 muscle ups
+

20 min easy run/ bike/ row 

HPA - Power 
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 1 tough reps x 8 sets rest :60
A2. Wtd pronated Pullup, 1 reps x 8 sets rest :60
+
30 Burpee Ring Muscle ups For time

Thursday, February 12, 2015

Friday February 13, 2015-

HPA-GOLD:
A. PS. Sn; 1.1 OTM until failure- start moderate & add 5-10lb/set
B. FS; 3 reps every 90s x6-8 sets @65-75% FS max (speed focus)
+
5 Sets:
3 Moderate Tng DL
10 Strict HSPU AFAP
2:00 Airdyne @85%
Rest 2-3m b/w sets
*Add Deficit if HSPU are easy



HPA- Blue
A. Power Clean. Hang Clean. Split Jerk 1.1.1 x 5 sets, rest 2-3 min ( add weight per set, all moderate weight)
B. Deadlift, work to a tough double quickly
+
Fran”
21,15,9
Thruster 95/65#
Pull up 
* Go hard, video if possible post to blog

HPA - Power 
Snatch - Fsquat - Clean battery
A. High hang Squat Snatch, work to single
B. Front Squat, work to tough set of 3 reps
C. Power Clean & split jerk cluster, 1.1.1 -- work to tough set
+
4 min AMRAP:
C&J @ 70%RM
rest 6 min x 2 sets
 

Tuesday, February 10, 2015

Wednesday February 11, 2015-

HPA-GOLD:
40 Minute AMRAP @low effort
10 Burpee Box jumps @30"
20m Forward bear crawl
20m Backward bear crawl
2 Mile Airdyne
15-20 UB Wall ball
80m Farmer Carry @32/24kg per arm
2000m Row @4 damper 


HPA- Blue 
5 min AMRAP @ 90%
3/3 Dumbell snatch (75/45)  
6 Box jump over 24”/20”
9 Wall ball 20/14# to 10/9ft
rest 5 min
10 min AMRAP @ 90%
10 Toes to bar
10 OHS 95/65
10 bar facing burpees
rest 10 min
15 min @ 90%
10 Deadlift 155/115#
15 cals airbike
30 Double unders

HPA - Power
snatch (int) - clean (mod) - short interval/EMOM
A. Squat snatch, work to tough double (t&G)
B. Power clean . Hang squat clean . split jerk 1.1.2 every 1 minute x 10 sets (work 60-65%RM of 1rm c&J)
+
EMOM for 20 minutes
1st minute: 1 legless rope climb + 1 rope climb use legs (15ft)
2nd minute: 6-7 Thrusters @ 135lb/95lb
3rd minute: 7-8 Power snatch @ 135b
4th minute: 9-10 Burpees to 6" OH (work should be no longer than :35 so scale rep range if needed)

Monday, February 9, 2015

Tuesday February 10, 2015-

HPA-GOLD:
21-15-9 @90%
Thruster @95#
Pullups
(rest 5-7 min)
+
21-15-9 @90%
Deadlift @135
Kipping HSPU
(rest 5-7 min)
+
21-15-9 @90%
Toes to bar
Burpee to 6" touch


HPA- Blue
A. Split Jerk, work to a single
+
15 C2B pull up
12 Thruster 115#
9 Burpee over bar
rest= 5x work x 5 sets 

HPA - Power
2 sets @ high effort
5 Toes to Bar + 4 Pull-up + 3 Chest to Bar + 2 Bar Muscle-up + 1 Strict Pronated Chest to Bar
1 min Step Down Box Jumps @ 24"
2 min b/t sets
*Perform all reps without coming off bar
+
rest 5 additional minutes
+
2 sets @ high effort/85-90%:
10 Strict HSPU + 10 Kipping HSPU - no deficit
1 min Shuttle Running (50ft lengths)
2 min b/t sets
+
rest 5 additional minutes
+
4 rounds for time:
10 ring dips
2 Rope Climb to 15ft
40 Double Unders  


Sunday, February 8, 2015

Monday February 9, 2015-

HPA-GOLD:
A. Clean; build to a tough tng double
B. Back Squat; build to tough 5 reps, then hit 5 reps x3 @80-85% of tough 5
C1. WPU; 2x6, rest 90s
C2. CGBP; 2x6; rest 90s
+
4-5 Sets @z1
1 Min DU's
1 Min Row
1 Min FLR
1 Min Airdyne 


HPA- Blue
A.Back squat work to a tough set of 2 
B.Snatch, Build to a moderate single 
C.OHS 2 reps every 90 seconds x 5 sets, start light/moderate , add weight per set
+
20 min EMOM:
1st: 1 legless rope climb to 15ft
2nd: 5 double KB strict press 32kg/24kg ea hand
3d: 3-5 ring muscle ups
4th: 10 Double KB front squat 32kg/ 24kg ea hand

5th: 5 Box jump (40”/ 30”)

HPA - Power
Squat - C&J - snatch battery
A. Back Squat, build to tough set of 3 reps
B. Squat clean & Split Jerk Cluster, 1.1.1.1 -- work to tough set w/ :10 rest b/t reps
+
For time:
10 Squat snatch @ 135lb/95lb (all singles)
10 Barfacing burpees
x 3 sets rest 2 min