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
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)
ReplyDelete1 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
Outlaw Barbell camp all weekend. No HPA.
ReplyDeletePOWER
ReplyDeleteA. :47-46-46-46-47
B. :50-46-56-48-56
C. Scaled to 5+3+1
D. Done
Gold
ReplyDelete1+200m
1+454m
1+170m
1+336m
+
20m AD