Monday February 1st 2016

A. Above knee Hang Power Snatch . T&G Power snatch . Overhead Squat , work to tough set taking 8-10 sets w/ 2 minutes b/t sets 
B. Front Squat, build to tough set of 3
C. Front Squat, 3 reps @ 92% of part B x 3 sets rest 3 min b.t sets 
D. Strict Press . Push Press . Push Jerk, 1.3.4 -- work to  tough set w/o dropping bar --T&G all push press and all push jerk
+
For time:

10-1 Ladder
Push press 115lb/75lb 
HR push ups 

Sat January 30th 2016

4 min @ 85-90%/high effort:

30 Box Jump Overs @ 30"/24"

15 Bar Facing Burpees

AMRAP Rowing Cal in remaining

—4 min rest

8 min @ 85-90%/high effort:

50 Wall Balls @ 20lbs to 10 ft/14lb to 9ft 

25 R Arm Hang KB Snatch @ 24kg/16kg

25 L Arm Hang KB Snatch @ 24kg/16kg

AMRAP DU’s in remaining time

—8 min rest

8 min @ 85-90%/high effort:

16 Pull-ups

16 Walking Lunges

16 Shoulder to Overhead @ 75lbs/55lb

16 Walking Lunges

--8 min rest 

4 min @ 85-90%/high effort:

30 Box Jump Overs @ 30"/24"

15 Bar Facing Burpees

AMRAP Rowing Cal in remaining

Friday January 29th 2016

A. Squat Clean, work to tough single 

B. AMRAP unbroken touch n go Squat Clean @ 70%RM x 2 sets, 1 min -

C. High Hang Power Snatch . High Hang Squat Snatch, 1.1 - work to moderate set within 5-7 sets taking 1 set every :90

C. For time:

8 Hang Power Snatch @ 115lbs/75lb

5 Bar Facing Burpees

7 Hang Power Snatch @ 125lbs/85lb

5 Bar Facing Burpees

6 Hang Power Snatch @ 135lbs/95lb

5 Bar Facing Burpees

5 Hang Power Snatch @ 145lbs/105lb

5 Bar Facing Burpees

4 Hang Power Snatch @ 155lbs/115lb

5 Bar Facing Burpees

3 Hang Power Snatch @ 165lbs/125lb

*Get someone to change your weights

*Heaviest weight should be no more than 70% of your best Power Snatch

+

D. EMOM x 10 minutes: 

1st min: 25 ft-50ft hs walk 

2nd min: Hanging L-sit, :15

Wednesday January 27th 2016

A. Push press, 4-3-2-4-3-2 rest 2-3 min b/t sets - Increase weight each set /wave

B1. Deadlift @ 30X1, 2 reps @ approx 85%RM x 6 sets rest :60 

B2. Standing Strict Press @ 30X1,2 reps @ approx 85%RM x 6 sets rest :60 

C. 2 sets @ high effort

12-9-6 

Deadlift 225lb/155lb

Ring Dips

rest 3 min bt sets 

D. EMOM x 8 minutes: 

1st min: 18 Russian swings @ 32kg/24kg

2nd min: 18 Push ups 

Tuesday January 26th 2016

AM TRAINING

5 sets @ high effort/85-90%:

15-20 Chest to Bar Unbroken

40 cal AirBike

3 min b/t sets

PM TRAINING

5 sets @ high effort/85-90%:

5 Strict HSPU to 10” Depth/5" Depth

40 cal Rowing/30 Cal Rowing

4 Ring Muscle-ups + 4 Strict Ring Dips

3 min b/t sets

*If Unable to do a double then perform 3-4 sets AM & PM w/ 10 minutes additional rest after "AM training."

Monday January 25th 2016

A. Power Snatch . Above knee Hang Power Snatch . Below Knee Hang Power Snatch . Overhead Squat ,1.1.1.2 work to tough set taking 7 sets w/ 2 minutes b/t sets 
B. Front Squat, build to tough set of 5
C. Front Squat, 5 reps @ 90% of part B x 3 sets rest 3 min b.t sets 
D. Push Press, work to tough T&G triple
+
For time:
21-15-9 
Push press @ 115lb/75lb 
Ring Push ups 
Burpee Over Barbell 

Sat January 23rd 2016

4 min @ 85-90%/high effort:

Shoulder to Overhead @ 115lbs/75lbs - 1,2,3,4,5,etc.

Chest to Bar - 1,2,3,4,5,etc.

—4 min rest

8 min @ 85-90%/high effort:

1,000m Row

100 DU's

AMRAP Power Clean @ 155lbs/105lb in remaining time - drop every rep

—8 min rest

12 min @ 85-90%/high effort:

12 OHS @ 95lbs/65lbs

12 Toes to Bar

12 Deadlift @ 95lbs/65lbs

12 Push-ups

Friday January 22nd 2016

A. Squat Clean Thruster , work to max B. Squat snatch,  take 1 rep every :60 x 10 sets -- start @ about 50% of max and add about 5% each set - it'd be great if you get close to max C. Hang Squat Snatch, 2 reps@ 70% Sq. Snatch RM every :60 x 10 minutes D. 5 min AMRAP: 
Power cleans @ 225lb/155lb
*If you do not Power clean over 275lb/195lb, otherwise scale to 70%* 

+  
EMOM x 10 sets: 
Handstand Freestanding alternating shoulder touches, :10 + :10 Hollow Body Hold

Wednesday January 20th 2016

A. Push press, 3-3-3-2-2-2 rest 2-3 min b/t sets - Increase weight each set

B1. Deadlift @ 30X1, 3 reps @ approx 80%RM x 5 sets rest :60

B2. Standing Strict Press @ 30X1,3 reps @ approx 80%RM x 5 sets rest :60

C. EMOM x 7 minutes:

3 DL @ 275lb/185lb

6-9 Unbroken Clapping Push ups

--rest 4 min

EMOM x 7 minutes:

3 DL @ 155l/105lb

3 Hang Power Cleans @ 155l/105lb

6-9 Unbroken Ring push ups

-- rest 4 min

EMOM x 7 minutes

10 Russian KB swings @ 32kg/24kg

10 Push ups

Tuesday January 19th 2016

At this point going into the open we are announcing a freeze on any incoming individual program design clients. We will be taking new applicants once the Crossfit Games Open finishes its 5th week. Any questions feel free to contact me kyle@portcrossfit.com

-Kyle R. Tiringer

Tuesday

AM -Training

10 sets @ high effort/85-90%:

20 cal AirBike

5 Pull-ups

4 Chest to Bar

2 Bar Muscle-ups

2 min b/t sets

*Perform all reps without coming off bar

PM - Training

10 sets @ 85-90%/high effort:

20 cal Rowing

40 DU's

4 Strict HSPU to tough Deficit + 4 Kipping HSPU to same deficit

2 min b/t sets

*If Unable to do multiple sessions in a day then perform 7 sets of "AM" and 7 sets of "PM" with 10 minutes rest b/t segments.

Monday January 18th 2016

Hey Guys, so at this point both HPA - Power & HPA Gold will be merging into one program. You may email me at Kyle@portcrossfit.com if you have any questions. This program will be driven to taper/prepare you for the crossfit open season.  
 
A. Above knee Hang Power Snatch,work to tough double taking a set 7-8 sets every 2 minutes
B. Front Squat, build to tough set of 2
C. Front Squat, 2 reps @ 93% of part B x 3 sets rest 3 min b.t sets 
D. Thruster, work to tough set of 5 reps
+
0-3 minutes: 
Complete 30 shoulder to overhead 135lb/95lb
3-completion
15-12-9-6-3
thrusters @ 95lb/65lb
Bar facing burpees 

Saturday January 16, 2015-

HPA GOLD:
15 Minute AMRAP:
20 OHS (95/65)
20 Bar facing Burpee
20 cal AB
20 FR (95/65)
20 Bar Facing Burpee
20 cal AB
20 BS
20 Bar Facing Burpee
20 cal AB
Max DU's in remainign time 

HPA - Power

4 min @ 85-90%/high effort:

5 Ring Muscle-ups

10 cal AirBike

—4 min rest

4 min @ 85-90%/high effort:

5 Bar Muscle-ups

10 cal Rowing

15 Thrusters @ 45/35lbs

—4 min rest

4 min @ 85-90%/high effort:

5 Bar Muscle-ups

10 cal Rowing

15 Thrusters @ 45/35lbs

--rest 4 min 

4 min @ 85-90%/high effort:

5 Kipping HSPU to 10”/5" Deficit

10 x 50ft Shuttle Run

15 Pull-ups

20 Alternating Pistols

--rest 4 min

4 min @ 85-90%/high effort:

5 Kipping HSPU to 10”/5" Deficit

10 x 50ft Shuttle Run

15 Pull-ups

20 Alternating Pistols

Friday January 15, 2015-

HPA GOLD:
A. Squat Clean Thruster; 1 rep OTM until failure; start @40-45% FS max, add 10lb/ set
B. FS: 3-3-2-2-1-1. rest 2:30
C. Bar Muscle Up; 1,2,3,4,5... UB reps OTM until failure
+
3 Sets @high effort
20 C2B Pullups
15 BJ Over (24")
100m Row
Rest 3m

HPA - Power
A. Squat Clean Thruster . Front Squat . Push Jerk-- work to max set 
B. Squat snatch, t&g triple -- work to tough set
C. T&G Squat Snatch, 3 reps@ 77.5% of part B every :60 x 10 minutes
D. For time:
21-15-9

Box jump overs @ 30/24

Hang Power Snatch @ 95lb/65lb
+
EMOM x 10 sets: 
Hold hand stand for :10 + :10 Hanging L-sit

Wednesday January 13, 2015-

HPA GOLD:
A. Push Press; 3 OTM for 7 Min @40-45% jerk max
B. WPU Cluster; 2.2.2.2 x3, rest 20s/2m
C. Chest Supported BB Row @3030; 10 x3-4 @30% (CGBP max), rest 1m
D. Chest Supported Reverse Fly; 12-15x3, rest 1m
E. Banded Tricep Extension; 50 reps/ arm (as few sets as possible)

HPA - Power 
A. Push press, 4-3-2-4-3-2 rest 2-3 min b/t sets -- 2nd wave should be higher than first 
B1. Deadlift @ 30X1, 4 reps @ approx 75%RM x 5 sets rest :60 
B2. Standing Strict Press @ 30X1, 4 reps @ approx 75%RM x 5 sets rest :60 
C. EMOM x 8 minutes:
2 Ring Muscle ups
3 Strict Ring Dips  
4 Deadlifts @ 225lb/155lb 
--rest 6 min
EMOM x 8 minutes: 
4 R-arm Hang KB snatch @ 32kg/24kg
4 L-arm Hang KB snatch @ 32kg/24kg
8 Hand Release Push ups

Tuesday January 12, 2016-

HPA GOLD:
5 Minute @90%
20 cal Row
15 cal Assault Bike
AMRAP in remamingint time of...
10 T2B
10 BJ Over (24")
10 WB
(Rest 2:30)
x4 sets
+
20 minutes of low effort cyclical work 

HPA - Power 

5 sets @ high effort/85-90%:

20 cal Rowing

1 Legless Rope Climb to 15ft

4-6 Bar Muscle-ups

2 min b/t sets

+

5 sets @ high effort/85-90%:

20 cal Rowing

20 Pull-ups

2 min b/t sets

 

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