Saturday February 7, 2015-

HPA-GOLD:
17 Minute AMRAP:
40 Burpee
30 PC & Jerk (95)
30 Burpee
30 PC & Jerk (145)
20 Burpee
30 PC & Jerk (195)
10 Burpee
AMRAP PC & Jerk @225
+
20-30 Minute Z1 Airdyne

HPA- Blue

20 min @ 75% ( moderate effort)

5 Right Arm TGU 16kg/12kg

30 double unders

100ft bear crawl

5 left arm TGU 16kg/12kg

20 box jump 24/20 ( step down)

:30 right side bridge

:30 left side bridge

50 single unders

rest 10 min

5 min AMRAP

50 bar facing burpees

Max Clean and jerks with 135/95# in remaining time

HPA - Power
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 2 tough reps x 7 sets rest :90
A2. Wtd pronated Pullup, 2 reps x 7 sets rest :90
C. 2-3 Strict Ring Muscle ups every :90 x 7 sets
+
For time:
50 Thrusters (95lb/65lb)
+
rest 5 min
+
For time:
15 Burpee Ring Muscle ups
+
rest 5 min
+
For time:
50 CTB Pullups

Friday February 6, 2015-

HPA-GOLD:
A. Snatch; build to a tough single quickly
B. Back Squat; 2x6, rest 2-3m
+
5 Rounds For TIme:
5 OHS @70% "A"
5 Muscle Ups
+
500m Row @90%
Rest 2m x4 Sets

HPA- Blue
A. Clean. Front Squat. Split Jerk  1.2.1 x 5 sets @ increasing weight all moderate sets , rest 2-3 min btwn
B. Deadlift, work to a tough tng set of 3

+

For Time:

21 Thruster 95/65

9 C2B pull up

15 Thruster

15 C2B pull up

9 Thruster

21 C2B pull up

HPA - Power
Snatch - Fsquat - Clean battery
A. Squat Snatch, work to tough single
B. Front Squat, work to tough set of 5 reps
C. Power Clean & Push Jerk, work to tough t&G single (no pause or redip between power cean and push jer)
+
5 min AMRAP:
50 Barfacing burpees
AMRAP Clean & Jerk @ 135lb/95lb

Wednesday February 4, 2015-

HPA-GOLD:
For Time @80-85%
2 Mile Airdyne
25m x4 Shuttle Run
1,000m Row
60m Bear Crawl
Rest 10m
x2 Sets


HPA- Blue

5 min x 3 sets @ 80,85,90%

10 Deadlift 165/115

15 Wall Ball

30 Double unders

rest 5 min between each

+

10 min easy pace:
10 cal Airbike

10 cal Row

10 Alt PIstol 

HPA - Power
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Below knee hang squat snatch, work to to single
B. Squat Clean . split jerk .Front Squat. split jerk, 1.1.1.1 perform 1 set every 2 minutes x 10 sets (start @ 50% 1RM C&J. Increase moderately each set. Your last 3 sets should be quite hard)
+
6 sets @ high effort
1 legless Rope climb to 15ft
1 Rope climb to 15ft - use legs 
3 T&G Power clean (175lb/125lb)
3 Thrusters (175lb/125lb)
6 lateral barbell burpees
rest 2 min
**scale weights up or down for challenging response**

Tuesday February 3, 2015-

HPA-GOLD:
10 Minute AMRAP:
10 C2B Pullups
15 Thrusters @95/65
30 DU's
+
20-30 Minute Z1 AD

HPA- Blue
A. Push Press. Push Jerk. Split Jerk, 1.1.1 x 5 sets, rest 2-3 min

+
:20 Tng squat clean

:20 Burpee over the bar

:20 Airbike

rest 5-7 min x 3 sets NEAR ALL OUT 

HPA - Power 
Gymnastic based w/ slight aer%
3 sets @ high effort:
20 CTB
20 cals on Airbike
rest 2:30 b/t sets
+
rest additional 2min
+
3 sets @ high effort:
5 Strict HSPU to 10” Depth
20 cal Rowing
5 Ring Muscle-ups + 5 Strict Ring Dips
rest 2:30 b/t sets 

Monday February 2, 2015-

HPA-GOLD:
A. Clean; build to a tough touch and go triple
B1. BS; 30 second max reps @50%, rest 45s
B2. WPU; 3 tough reps; rest 45s
B3. Wtd. Ring Dip; 3 tough reps, rest 45s x5 sets+
For Time:
500m Row
50 Burpee
500m Row

HPA- Blue
A.Back squat, work to a tough set of 3
B.Snatch, build to a touch and go double quickly 
C. Snatch Balance. OHS 1.1 OTM for 10 min, start light, add 5-10# / set

+
20 min EMOM:
1st: 3-5 ring muscle up

2nd: 10 KB push press

3rd: 3-5 bar muscle up

4th: 10 toes to bar 

HPA - Power
Squat - C&J - snatch battery
A. Back Squat, build to tough set of 5 reps
B. Power clean & Jerk Cluster, 1.1.1 -- work to tough set w/ :10 rest b/t reps
+
For time:
10 Box jump Overs @ 30"/24"
10 Power snatch @ 155lb/115lb (all singles)
x 3 sets rest 2 min

Saturday January 31, 2015-

HPA-Gold:
10 Rounds For Time:
5 Power Clean @135/95lbs
4 Box Jumps @36/ 26"
300m Row

HPA- Blue:

10 min AMRAP:

Row 60 cals

300 Double unders

100 Wall Ball @20/14 to 10/9ft

+

( rest as needed)

+

10 min Z1 work: Row/ spin, jog


HPA

HPA - Power  
 Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 3 tough reps x 6 sets rest :90
A2. Wtd pronated Pullup, 3 reps x 6 sets rest :90
B. 2-3 Strict Pullups, per minute x 10 minutes
+
3 sets @ High effort:
20 Thrusters for time @ 115lb/75lb
rest 2 min b/t sets  

Friday January 30, 2015-

HPA-Gold:
A. PC & PJ; 1 tough rep every 90s x8 sets
B1. Tng DL; 5x5; rest 10-20s
B2. 60 Row 85%; rest 90-120s x5 sets
+
10 Minute AMRAP:
15 Wall Ball
1,2,3,4,5... Burpee Ring MU

Note:
-perform 15 WB, then 1 BRMU, 15 WB, 2 BRMU... etc.

HPA- Blue
A. Power Clean. Push Jerk 1.1 x 5 sets, rest 2 min ( moderate , fast sets) 
B. Deadift, work to a tough touch and go set of 4

+

5 min AMRAP:

3,6,9….
Thruster (100/65)

C2B pull up 

HPA - Power
Snatch - Fsquat - Clean battery
A. Power Snatch Cluster, 1.1.1 x 5 sets rest 2-3 min
B. Front Squat, work to tough set of 2 reps
C. Power Clean . Hang Squat Clean . Push Jerk cluster, -- work to tough set
+
5 sets @ high effort
12-9-6-3
Power Clean @ 80%RM
Box jumps (36"/28")