15 10, 2019

Wednesday 101619- HPT

CFO Class: MetCon

As many rounds as possible in 15mins of:

20 Toes to bar
20 DB Box step overs 24/20″ (50/35lbs)
10 Burpee box jump overs 24/20″

Like we saw last Wednesday and will see for the next three Wednesday’s after today, we have a workout designed for quality of movement thereby alowing athletes to focus on achieving a sustainable pace.

On 3mins x 15 minutes
250m Ski
200m Run
Push/Pull Protocol 2

5 sets of:

8 Dumbbell Bench Press’
8 Double Kettlebell bent over rows
30s rest
14 10, 2019

Tuesday 101519- HPT

Gymnastics Conditioning

On 90s x 4 rounds (6mins)

1- Ski 20/16 cals
2- 12 Toes to bar
CFO Class: Weightlifting

On 2mins x 12mins of:

2 power snatch + 1 snatch

This complex is built for focus on hip extension.
CFO Class: MetCon

21-15-9 reps for time of:

Handstand push-ups
Snatch 75/55 lbs

Manage the shoulder fatigue here, not a lot of reps, so that means we’d like to see a lot of intensity. Push to go unbroken and fast, this is a complete and udder sprint.
Strength Accessory

6 sets
5 Back squats
12 GHD sit-ups
45s Tall kneeling DB press
13 10, 2019

Monday 101419- HPT

Happy Thanksgiving! Holiday Class Times:

11am & 4:30pm

Open 20.1 Re Test


CFO Class

4 rounds with 1min on each movement for total reps of:

Power clean 95/65lbs
Cal Machine
Thruster 95/65lbs

Today we are presented with a FGB style workout where we are accumulating reps. In a workout like this, it’s best to work with the clock and not against it. One strategy that will accomplish this could be to work through tabata intervals throughout the minutes, it keeps us on track and somewhat of a pace. This workout is definitely about sustainability, we do not want to get into a spikey heart rate until the last round.
Rest as Needed

Rope climbs
Push press

Not for time
Gymnastics Skill

6 sets
40s HS walk
30% Bar muscle ups
Midline Accessory

Accumulate 5min sandbag bear hug
11 10, 2019

Saturday 101219- HPT

Teams of 2
As many rounds as possible in 20mins of:
2,000m row
20 Power cleans 185/135 lbs
30 Farmers Carries 2/1.5p (25ft)

Although a team workout where we can share the work, with one athlete working at a time in a 1:1 work to rest ratio, we still need to be aware that this is very grip intensive. Each movement in the wod involves holding onto something, While working athletes should highly consider subbing out based on how their grip feels, the heart rate and lunges might be fine but the grip is the key to slowing you down in this one. The rower is the place where you can get some serious work done, the other two movements are just about chipping away and being smooth in transition.


4 x 3min amrap of:

40 double unders
10 cal row

2min rest
10 10, 2019

Friday 101119- HPT

CFO Class: MetCon

Open 20.1
Gymnastics Strength

5 sets
50ft HS walk
10 strict HS push-ups
Gymnastics Upper Body

3 sets

5-8 Strict Chest to rings
5-8 Russian Dips

4 sets
10 Band pull aparts with 2 sec hold at ext.
1min Plank
9 10, 2019

Thursday 101019- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

8 10, 2019

Wednesday 100919- HPT

CFO Class: MetCon

3 Rounds for time:

100 Double unders
20 Overhead squats 95/65 lbs
20 DB snatch 50/35 lbs

With the open around the corner, we want to approach today at a controlled pace, making sure we leave some effort in the tank. We don’t want to necessarily go for the best time today, but rather quality movement and sustainable pace.


3 x 1,000m Row @ RPE 7
1min rest
Strength Accessory

3 sets:

10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
7 10, 2019

Tuesday 100819- HPT


4 x 10 Clean & Jerks

Unbroken TNG
CFO Class: Gymnastics Conditioning

On 1min x 8mins

Min 1- 20/16 Cal Bike
Min 2- 3-5 Muscle ups

Athletes choice on muscle ups ring or bar. Treat this like pracitce, not training. Solid mechanics under an elevated heart rate.
CFO Class: MetCon

3-6-9-12-15 reps for time of:

Cleans 135/95lbs
Bar facing burpees

An ascending rep scheme to ease our way into a focus on open style stimulus. The first three rounds are smooth reps with quick transitions, slowing down the speed on transition and picking up intensity as the workout gets longer. If we think back to our descending rep formats last week, we can expect the opposite stimulus today.
Midline Accessory

5 x 5 Explosive Dragon Flies
6 10, 2019

Monday 100719- HPT

Odd Strength MetCon

4 sets
10 Sandbag over shoulder
100′ Sandbag carry (Hugging)
rest 1 minute
CFO Class: Strength

4 x 10 Back squat @ 70-75%

Athletes can build up in weight as we go keeping between 70-75%, but we want to keep to a weight that we can rep out all the way to 10, without pausing even at the top. Sticking to a consistent Tempo.
CFO Class: MetCon

As many rounds as possible in 10mins of:

9 Toes to bar
15 Wallballs 20/14lbs
21 Box jump overs 24/20″

Today we ramp up intensity with an open style workout meant to move. looking to keep transition time down and going unbroken on the ttb/wallballs, leaving the box jump overs to manage our pace.
Gymnastics Conditioning

Alternating, On 1min x 12mins:

15/12 Cal Row
15/12 Handstand push-ups
Shoulder Accessory

4 sets
6/6 DB strict press
12 Snow angels 5/2.5lbs
4 10, 2019

Saturday 100519- HPT


5 sets of:

1 strict press + 3 push press + 5 push jerks

4 sets
20 Band pull aparts
20 Banded raised glute bridges*

*Raise the feet ontop of a 12″ box for the glute bridges and drive the knees out against the mini band tension
CFO Class: Strength

5 sets
5 Bench press 80%
5 weighted strict pull-ups

Some bench and strict pull-up training to get our bodies accustom to loading again in a controlled setting.
CFO Class: Run test

For time:

2mile run

Although this is not one of our chalkboard benchmarks, athletes are encouraged to use this run as a means to build intensity back into our lives after a deload, recovery week.
Shoulder Protocol 1

3 unbroken sets
12 DB Front raises
12 DB Lateral raises
12 DB Shoulder press