Monday December 21, 2015-

HPA GOLD:
A. Snatch; 1 tough single every 90s x10 sets
B. Front Squat; 3-3-3-3, rest 2:30
+
10 Minute AMRAP:
6 PC @80% (1RM)
6 Ring Muscle Up
+
C. Hanging L-Sit; 20-30s x4, rest 2m(scale to bent knee if you cant hit 20s)
D. Supine Windshield Wiper; 6-12 x3, rest 2m

HPA - Power 
A. Squat Snatch, start @ about 50% and increase about 5% every :90 x 8-10 sets -- end on a successful lift.
B. Above knee Hang Squat Clean & Split jerk ,  work tot tough single
C. Front Squat, build to tough set of 3 in 7 sets 
D. 4 sets: 
L-Leg Bulg Split Squat w/ dbells/hand, 10 reps
rest :30 
R- Leg 
rest :30
Good mornings @ 3010, 15 reps
rest :30

Saturday December 19, 2015-

HPA GOLD:
10 Minute AMRAP:
10 Power Snatch (115)
10 HSPU
10 Lateral Burpee Over bar
(rest 10 minutes)
+
10 MInute Assault Bike for max cals 

HPA - Power   
A. Wtd Strict Pronated CTB Pullups, work to tough double within 10 minutes
B. Strict Ring Muscle up .  Ring Muscle up, 2.3 every 2 minutes x 6 sets (unbroken complex)
+ 
For time
21 CTB Pullups
10 Wall Walks 
15 CTB Pullups 
10 Wall Walks 
9 CTB Pullups 
+
10-15 Min Easy Cyclical Cooldown- your choice of modality   

Friday December 18, 2015-

HPA GOLD:
A. PC & Jerk; 1 complex OTM for 10 Min (75-80%)
B. Back Squat; 6-5-4-3-2; rest 2:30
+
8 Sets:
6 Front Squat (50% 1RM)
3 UB Ring Muscle Up
Rest 90s b/w sets 

HPA - Power 
A. Snatch Balance . Overhead Squat, 1.1 every :90 x 7 sets
B. Power Clean. Above knee Hang Power clean . High Hang Squat Clean, 1.1.1-work to tough set 
C. Back Squat , work to tough set of 4
D. EMOM x 5 minutes: 
3 high box jumps 
directly into
EMOM x 5 minutes
4 T&G Tough Deadlifts
directly into 
EMOM x 5 minutes 
5 Kipping Deficit HSPU
E. EMOM x 8 minutes
1st min:  unbroken toes to bar, 10-15 reps
2nd min: GH raises @ 30X0, 6-8 reps 

Wednesday December 16, 2015-

HPA GOLD:
22 Minute AMRAP @85%
50 cal Row
50 KBS (24kg)
50 Burpee
50 Wall Ball (20")
50 BJ Step Down (24")
50 Cal AB
+
15 Minute AB @65%

HPA - Power
A. Deadlift @ 11X1, 3 reps @ 72.5%RM every :90 x 6 sets (this is full pause and reset b/t reps) 
B. Above Knee Hang Squat clean . Squat clean, 1.1 - work to tough set - drop 1st clean from shoulders and reset
C. Above knee hang squat clean 3 reps every :60 @ 70-75% of part B  x 6 sets
+
EMOM x 24 minutes:
1st min: 7 UB Hang Power Snatches (115b/80)
2nd min: 8 Box jumps 30"/24"
2nd min: 9 cals on rower (8 cals for female)
4th min: 10 OH Squat (115b/80lb)

Tuesday December 15, 2015-

HPA GOLD:
A. PJ. SJ; build to a tough complex (10s b/w reps)
B. WPU; 2-4 x3, rest 20s
+
EMOM for 20 Minutes:
1st: 3 tough kipping deficit HSPU
2nd: AMRAP UB Strict HSPU
3rd: 12 C2B Pullups
4th: 30 sec Row @85% (aerobic)

HPA - Power 
A. Push Jerk . Split jerk, 1.1  - work tough t&G set performing 1 set every :90 x  8 total sets
B.  6 sets:
Strict Deficit HSPU, 3-4 reps
rest :60
Wtd pronated strict CTB Pullups, 3 tough reps
rest :60 b/t sets 
C. 15 sets:
1 Burpee Ring Muscle up (+2 Ring Dips)
3 Kipping Deficit HSPU
6 CTB
rest = work 

Monday December 14, 2015-

HPA GOLD:
A. PS. Sn; 5 complexes @85% (last weeks top set), rest 2m
B. Front Squat; 5x5, rest 2-2:30 (heavier than last week)
+
Every 90s x10 sets:
2 tng PC @60-65%
:07 Assault Bike @100%
+
Every 90s x10 Sets:
2 tng DL @50-55%
:07 Assault Bike @100%

HPA - Power 
A. Power Snatch . Below Knee Hang Squat Snatch, 1.2 x 7 sets- work to tough set taking 1 set every 2 minutes
B. Power Clean . Above knee Hang Squat Clean . Push jerk , 1.1.1 - work to tough set within 7 sets taking 1 set every 2 minutes
C. Back Squat, build to tough set of 4 in 7 sets 
D. 4 sets: 
10/10 Alt BB Front Rack Step ups @ 95/65 on 20" box -- unbroken
rest :60
20 Back Ext on GHD
rest :60

Saturday December 12, 2015-

HPA GOLD:
For Time
18-15-12-9-6-3
Wall balls (20#)
Cal Row
Burpee
(Rest 5m)
+
For Time:
30 OH Squat (75#)
30 cal AB
30 Front Squat (75#)
30 cal AB
30 Back Squat (75#)
+
10-15 Min Easy Cyclical Cooldown- your choice of modality 

HPA - Power 
A. Wtd Strict Pullup on Rings, 2 tough reps emom x 6 minutes
B. Strict Ring Muscleup,  2 reps x 6 minutes (add weight if possible)
+ 
10 rounds for time
3 Burpee Ring Muscle up
3 Wall Walks
+
10-15 Min Easy Cyclical Cooldown- your choice of modality