Monday January 11, 2016-

HPA GOLD:
A. High Hang Sn. Hang Sn. Snatch; build to a tough complex (no drop)
B1. Tng Deadlift; 4-6 reps, rest 30s
B2. Max UB Strict HSPU, rest 30s
B3. Max UB DU's, rest 30s
B4. 30 sec AMRAP Burpee, rest 2-3m x4 set
C. CGBP @3030 tempo; 10 reps @30% 1RM, rest 1m x3-5 sets 

*Attention HPA-GOLD Atletes* Over the course of the next few weeks I will be transferring to Training Think Tank. As such I must relinquish my role here, at HPA, and as a consequence I will no longer be programing for the HPA GOLD focus group. That being said, this will be the  Final week of scheduled programming for HPA GOLD. At that time Kyle will be merging both focus groups into one; and the priorities of the group will continue to be based on those who follow the program (with an emphasis of prepping for the open/regionals). If you have any questions regarding the program/ logistics after this week please direct them to Kyle. Kyle@portcrossfit.com

HPA - Power
A. 3 Position Power Snatch, take 7-8 sets every 2 minutes to build tough set 
B. Front Squat, build to tough set of 4
C. Front Squat, 4 reps @ 91% of part B x 3 sets rest 3 min b.t sets 
D. Thruster, work to tough double from rack
+
4 rounds for time: 
5 Thrusters @ 135lb/95lb 
5 Shoulder to overhead @ 135lb/95lb
10 Hand Release Burpee to 6" touch overhead

Saturday January 9th, 2015-

HPA GOLD:
15 Minute AMRAP:
75 Wall Ball
1k Row
50 C2B Pullups
Max Wall Ball in remaining time

HPA - Power 

4 min @ 85-90%/high effort:

2 Rope Climb to 15ft - use legs

4 R Arm Hang KB Snatch @ 32kg

4 L Arm Hang KB Snatch @ 32kg

—4 min rest

4 min @ 85-90%/high effort:

3 Ring Muscle-up + 3 Ring Dips

9 Power Clean @ 185/125 -- drop in all singles 

—4 min rest

4 min @ 85-90%/high effort:

3 Ring Muscle-up + 3 Ring Dips

9 Power clean @ 185/25 all singles 

--4 min rest

4 min @ 85-90%/high effort:

10 Kipping HSPU

15 Pull-ups

20 Air Squats

25 unbroken DU’s x 2 sets

--4 min rest

4 min @ 85-90%/high effort:

10 Kipping HSPU

15 Pull-ups

20 Air Squats

25 unbroken DU’s x 2 sets

Friday January 8th, 2015-

HPA GOLD:
A. 1PC. 1CJ x5; rest 10s/2m
B. 5:00 AMRAP: 3 UB Hang Snatch @70%
C. Back Squat; 6-8x4, rest 3m
+
For Time:
180 DU's
15 Thruster (135)
12 Burpee BJ Over (36")
9 Ring Muscle Up
6 Kipping Deficit HSPU (10")
30 cal AB 

HPA - Power 
A. Power Clean . thruster . Split jerk, 1.2.3 -- work to max set 
B. Squat snatch, build to solid single   
C. T&G Squat Snatch, 2 reps every :30 x 15 sets (use about 65-70%RM - this should get quite challenging and if you don't bring the house you could fail a rep or two) 
D. 75 Burpee Box jumps for time 24"/20" 
+
EMOM x 10 sets: 
1st min: :20 R Wtd Side Bridge 
2nd min: :20 L Wtd Side Bridge  

Wednesday January 6th, 2015-

HPA GOLD:
A1. CGBP; 4-6x5, rest 2m
A2. Pendlay Row; 6-8x5, rest 2m
B. Double KB PP; 15-20x2, rest 2m
C. Neutral Grip Strict Pullup; 6-8 x4, rest 2m
D. Butterfly Lateral Raise; 12-15x3, rest 1m

HPA - Power 
A. Push press, 5-4-3-5-4-3 rest 2-3 min b/t sets -- 2nd wave should be higher than first 
B1. Deadlift @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60 
B2. Standing Strict Press @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60 
C. EMOM x 6 minutes: 
3 Deadlifts (315lb/225lb)
9 Ring Dips 
--rest 6 min
D. EMOM x 6 minutes: 
9 KB swings @ 32kg/24kg 
9 HR push ups      

Tuesday January 5th, 2015-

HPA GOLD:
For Time @90%
10 UB Deadlift @40%
10 BJ Over (24")
60 cal Row
Rest 2m
x4-5 sets
+
20 Minutes of cyclical aerobic work @~50-65% (your choice of modaility)

HPA - Power

3 sets @ high effort/85-90%:

20 cal Assault

1 Legless Rope Climb to 15ft

1 Rope Climb to 15ft - use legs

2 min b/t sets

+

3 sets @ high effort/85-90%:

20 cal Assault

6-9 Bar Muscle-ups

2 min b/t sets

+

3 sets @ high effort/85-90%:

20 cal Assault

21 Toes to Bar

2 min b/t sets

+

10 min Cool down & recovery 

 **CAP ANY INTERVALS at 3 minutes and make proper modifications for remaining sets if needed*  

Monday January 4th, 2015-

HPA GOLD:
A. Power Snatch; 2 reps x5, rest 2m
B. PC. HPC. SJ; 1 complex every 2:00 x4 sets
C. Front Squat; 3-2-1-3-2-1; rest 2:30
+
For Time:
21 Strict Press (95)
60 cal AD
18 Strict Press (95)
60 cal AD
15 Strict Press (95#)

*Attention HPA-GOLD Atletes* 
Over the course of the next few weeks I will be transferring to Training Think Tank. As such I must relinquish my role here, at HPA, and as a consequence I will no longer be programing for the HPA GOLD focus group. That being said, this will be the second to last week of scheduled programming for HPA GOLD. At that time I recommend those of you who are currently following switch over to HPA Power. 

HPA - Power 
A. Power Snatch, 1 rep every :60 x 10 sets -- last few sets should be approx 95% of previous best or more 
B. Front Squat, build to tough set of 6 
C. Front Squat, 6 reps @ 90% of part B x 3 sets rest 3 min b.t sets 
D. Push press, build to moderate triple 
+
For time: 
18 - 15 - 9 - 6 - 3
Burpee Over Barbell
Push press 135/95    

Attention All HPA-Power & GOLD Athletes. After Evan makes the transfer over to TTT I will be merging our two focus groups into one. Of course,  writing the Power program I do have a few biases but the program will remain focused around the CrossFit Open/Regionals. As always the program will be geared to the priorities of those who follow, so that being said, keep the feedback coming and we will keep it rockin'! - Kyle Tiringer 

Saturday January 2, 2015-

HPA GOLD:
For Time:
60 cal Assault Bike
50 Wall Balls
40 T2B
30 Thruster (115#)
20 cal Row (10 damper)
100 DU's
+
A. Hanging L-Sit; 20-30s x5, rest 2m(scale to bent knee if you cant hit 20s)
B. Supine Windshield Wiper; 6-12 x4, rest 2m 

HPA - Power 
A. Strict Pronated CTB, work to 1rm
B. Strict CTB, max unbroken reps x 1 set
C. 10 min Max Burpee ring muscle ups 
D. TABATA HR push ups 
+
10-15 Min Easy Cyclical Cooldown- your choice of modality