Friday, July 31, 2015

Saturday August 1st, 2015-

HPA GOLD:
5 Minute AMRAP @85%
400m Run
15 KBS @1.5
20 Burpee
(Rest 5m)
+
5 Minute AMRAP @85%
500m Row
15 BJ Step Down @24"
10 Toes To bar
(Rest 5m)

+
5 Minute AMRAP @85%
400m Run
15 KBS @1.5
20 Burpee
(Rest 5m)
+
5 Minute AMRAP @85%
500m Row
15 BJ Step Down @24"
10 Toes To bar 
+
15-20 Min Easy Aerobic Cooldown- row, bike, or flow work.


HPA - Power 
A. Squat Snatch . Above knee hang squat snatch 1.1 @ 68%RM x 9 sets rest 1m10
+
5 sets @ 90% effort
1 Bar Muscle up . 2 CTB . 3 Pullup . 4 Toes to bar
Run 100m
rest 1 min b/t sets
+
5 sets @ 90% effort
30 Double Unders
10 HSPU
rest 1 min b/t sets
+
5 sets @ high effort
5 Box jumps @ 24/20"
2-3 UB Ring Muscle ups + 2-3 Strict Ring Muscle ups
rest 1 min b/t sets
*Choose repeatable number for all 5 sets*
*Make RMU # = Ring Dip #
+
5 min EMOM
Hold :30 Hollow Body 

4 comments:

  1. Traveling half the day, but squeezed in the work. Pull up bar almost done...but had to sub for t2b...dont know what they're called, but did 10 reps of passing a pvc around feet and then back to above head (kind of like a v sit up, I guess)

    1 round + 200 yards
    1 round +245 yard row
    1 round + 125 yards
    1 round + 145 yard row
    +
    Got about 10 minutes bike work in before hitting the road

    ReplyDelete
  2. Outlaw Barbell camp all weekend. No HPA.

    ReplyDelete
  3. POWER
    A. :47-46-46-46-47
    B. :50-46-56-48-56
    C. Scaled to 5+3+1
    D. Done

    ReplyDelete
  4. Gold

    1+200m
    1+454m
    1+170m
    1+336m
    +
    20m AD

    ReplyDelete