HPA-Gold:
2 Sets of the Following @high sustainable effort.
6 Minute AMRAP:
12 DB Burpee DL (40#/arm, 20#/arm)
20 cal Airdyne
12 Toes To Bar
Rest 6 Min
+
6 Minute AMRAP
2 Rope Climbs
20m Shuttle run x4 (there and back = 1)
12 Hand Release Pushups
Rest 6 Min
+
6 Minute AMRAP:
15 KBS (1.5/1)
250m Row
15 Box Jump Step Down (24/20")
Rest 6 minutes, then start back from the top (try to stay consistent the second time through).
HPA- Blue
2 sets of the following @ high effort:
5 min AMRAP
10 pull ups
10 Box jump 30/ 24
rest 5 min
5 min AMRAP
15 KBS 1.5/1
15 wall ball 20/14
rest 5 min
5 min AMRAP
20 cal row
20 burpees to 6" touch (rest 5 min then back to the top)
HPA Power
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 65%RM x 12 sets rest 1 min
B. Pendlay Row @ 11X0, 6 reps x 4 sets rest 1m3-2min
+
EMOM for 18 minutes:
1st minute: 3 tough OH squats (power snatch first rep)
2nd minute: 3 Tough Wtd supinated Chin ups
3rd minute: 12 CTB Pullups
**weights
for 1st and 2nd minute movement should be challenging yet repeatable.
CTB Pullups should be done in no more than :20. If it is going to take
longer than this than scale down to regular pullups**
Set 1
ReplyDelete2 rounds + 2 cal
2 rounds + 12 burpee DL
Set 2
3 rounds + 2 climbs
3 rounds + 2 climbs
Set 3
2 rounds + 97m
2 rounds + 94m
Morning guys was gone out of town so did the box wods there. Here's Saturdays:
ReplyDeleteBlue
Results
Set 1
-5rds
-3rds+8 KBS
-1rds+20 Cals+1 Burpee
(Was a little easy on the Burpees because of my hand, which I'm really starting to think there is something wrong)
Set 2
-4rds+5 pull-ups
-3rds+2 KBS
-1rd+20 Cal Row
*Overall pull-ups felt great and was very consistent with them. Wall balls was the worst part for me (did a lot of them in MO) legs were shaky on them. Took it easy on the burpees.
Gold
ReplyDeleteSet 1
2+10 DBBDL
2+4 Shuttle runs
2+1 KBS
Set 2
2 rds
2+2 Shuttle runs
2+1KBS