Tuesday January 20, 2015-

HPA-GOLD:
6 Sets- near all out
10 Power Clean @115/85
10 Burpee
:20 Row Sprint @7 damper
Rest 6-7m b/w sets
(score = time for PC/Burpee, meters on row)
+
20 Minute Z1 Airdyne

Note:
-aim for sub 40 seconds on PC/Burpee combo

HPA-Blue
3 Sets:
400m Row @85%
15-20 UB Bench @50% 1RM
Rest 2-3m B/w Sets
+
3 Sets- all out
20 Pullups
20c Airdyne Sprint
Rest 4-6m b/w sets
3
HPA - Power
gymnastic based w/ slight aerobic %
2 sets @ high effort/85-90%:
12 cal AirDyne
1 Legless Rope Climb to 15ft
1 Rope Climb to 15ft - use legs
2 min b/t sets
+
2 sets @ high effort/85-90%:
12 cal AirDyne
7-10 Bar Muscle-ups
2 min b/t sets
+
2 sets @ high effort/85-90%:
200m Row
AMRAP Kipping HSPU to 8” Deficit
2 min b/t sets
+
2 sets @ high effort/85-90%:
200m Row
10-15 double KB Push Press @ 24kg/arm
2 min b/t sets