22 04, 2019

Tuesday 190423- HPT

*We are using this week to prepare for our upcoming cycle. The percentages might seem low, work on moving well and applying your force productively.

Weightlifting

5 x 4 power cleans + 2 Jerks 65-70%

CFO WOD

Gymnatics Cycling

On 1min x 6mins

6 Toes to bar
2 Bar muscle ups

Endurance MetCon

On 5mins x 20mins for slowest interval of:

80 Double unders
20/15 Cal Bike/Row
20 Burpee shuttle sprints 25ft

Accessory

4 sets of:

6 Turkish get-ups/side
20 GHD sit-ups

21 04, 2019

Monday 190422- HPT

CFO Class

Squat cycling

1RM Squat

Strength MetCon

4 rounds for time of:
15 Front squats 185/135 lbs
15 Ring dips

Endurance

5 x 4min Bike
1min rest

Strength Accessory Protocol 2

3 sets:

10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions

19 04, 2019

Saturday 190420- HPT

CFO

Weightlifting build

On 1min x 8mins:

1 Power Snatch + 1 Squat Snatch 75-80%

Endurance MetCon

4 rounds, with 1min on spent on each station, for total reps of:

Calorie row
25 ft Shuttle run
Calorie Bike
Rest

Gymnastics Strength

3 x max chest to bar pull-ups

Accessory

Push/Pull Protocol 2

3 sets of:

8 Dumbbell Bench Press
18 Close grip push-ups
8 Double Kettlebell bent over rows
18 Ring rows
90s rest

18 04, 2019

Friday 190419- HPT

Strength

5 x 8 Front Squats 75-80%

CFO Class

Gymnastics Conditioning

On 1min x 12mins for reps of:

Min 1- 30s Handstand walk
Min 2- 10 Alternating single arm dumbbell press

Pace building

As many rounds as possible in 15mins of:

15 Burpee box jump overs 24/20″
15 Hang power cleans 135/95lbs
15/12 Cal Bike/Row

Accessory

Midline Protocol 2

3 sets of:
5 Strict Toes to bar
10 Evil wheels
30s GHD SitUp Hold

17 04, 2019

Thursday 190418- 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.

16 04, 2019

Wednesday 190417- HPT

CFO Class

Power

1 RM Box jump

MetCon

For time:

30 Clean & Jerks 135/95 lbs
30 Box jump overs 24/20″
30 Kettlebell swings 2/1.5p
30 Cal Bike/Row
30 Front squats135/95 lbs
30 Toes to bar
30 Shuttle sprints 25ft

Gymnastics Strength

4 rounds for time of:

50ft unbroken handstand walk
50% Bar muscle ups
25ft unbroken handstand walk
50% Ring muscle ups

*Use an obstacle for the hs walk if you can

Strength Accessory

3 sets of:

25 Barbell Weighted Glute bridges
10 GHD sit-ups
5 Seated DB press

15 04, 2019

Tuesday 190416- HPT

Gymnastics Skill

A. 6 x 3-5 Tempo Handstand push-ups
3:0:X:5

B. On 2mins x 12mins
Min 1- 12-15 Burpees
Min 2- 30s Max handstand push-ups

CFO Class

Strength

7 x 3 Strict press
2mins rest

MetCon

27-21-15-9-6-3 reps for time of:

Pull-ups
Wallballs 20/14 lbs
60 Double unders

Endurance

10 rounds for max cals of:
1min row
1min rest

Post Chain Accessory

4 sets:
10/leg Double KB Front rack Bulgarian Split squat
60s Sandbag bear hug hold
rest 60 seconds

14 04, 2019

Monday 190415- HPT

CFO Class

Weightlifting

On 30s x 5mins:

2 squat snatch @ 50-55%

Threshold MetCon

6 rounds for total reps of:
30s Cal row
Max Ring muscle ups
Rest 2mins

Endurance

5 rounds for time of:

40 cal bike
15 box step overs 24/20″ & 50/35lbs

Farmers carry style

Midline Protocol 1

Accumulate 3mins in an L-sit hold
Accumulate 4mins in a plank hold
Accumulate 5mins in a Sandbag bear hug 3/2*

12 04, 2019

Saturday 190413- HPT

Strength

5 x 5 Tempo Front squats 5:3:X:1

CFO Class

Gymnastics Stamina

On 2mins x 10mins for reps:

Max strict toes to bar
Max kipping toes to bar

MetCon

On 5mins x 15mins of:

21/15 cal row
9 Power cleans 155/105lbs
12 Front squats 155/105lbs
15 Box jump overs 30/24″

Accessory

Posterior Chain Protocol 3

6 sets:

6 Glute/Ham raises
8 Deficit Deadlifts 4″
12 BB Gute bridges

11 04, 2019

Friday 190412- HPT

Weightlifting

A. 6 x 4 Snatch high pull from low hang @ 75%
B. 6 x 3 Pause power snatch @ knees @ 60-75%

CFO Class

Weightlifting

On 2mins x 10mins:

2 Snatch Balance 100-120%

Endurance MetCon

As many rounds as possible in 25mins of:

12 Bar facing burpees
9 Hang clusters 135/95lbs
6 Bar muscle ups

Accessory

Midline Protocol 2

3 sets of:
5 Strict Toes to bar
10 Evil wheels
30s GHD SitUp Hold