1 11, 2019

Saturday 110219- HPT

CFO Class: MetCon

Teams of 3

As many reps as possible in 25mins of:


*On the 0:00, 5:00, 10:00, 15:00, 20:00:

30/21 Calorie Row
30/21 Calorie Bike

Weight Climbs Every 30 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Weight 6: 225/155
Weight 7: 245/165
Weight 8: 265/185

The workout starts with rowing and biking. On the row, we want to maximize effort and minimize transitions, since it takes a little longer to get in and out of the straps.Transitions on the bike are much faster, so athletes can afford to go a little harder and break it up more often. The clean strategy can be adjusted based on the weight on the barbell. At the first two barbells, athletes will likely be able to hold on for larger sets before switching. As the weight increases, between 1-3 reps will appropriate depending on the athlete. Teams can work through in order, prioritizing fast transitions, as the rep schemes will decrease.
Gymnastics Accessory

3 sets

60s Handstand hold
10 DB strict press

30s Bar L-hang
10 Ring rows
31 10, 2019

Friday 110119- HPT

CFO Class: MetCon

Open 20.4

a) 5 x 3 Push press
b) 5 x 1 Power Clean + 1 Hang squat clean
Post chain and midline Accessory

3 sets
10/10 Bird Dog hold + DB Row
45-60 seconds/elbow Side Plank

30 10, 2019

Thursday 103119- 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.

29 10, 2019

Wednesday 103019- HPT

Gymnastics Skill

4 sets
40s Handstand floater drill
5 Strict muscle ups*

*Keep the feet on the floor (floor supported) if 5 in a row is unattaibable or can’t be completed without a large effort. Ensure to move slow
CFO Class: MetCon

5 rounds for time of:

20 Air squats
12 Shuttle runs 25ft
10 Burpees

Today’s tempo MetCon will truly test our ability to hold back, rather than focus on time, we want athletes to come in with the mentality of never stop moving. Rather than sprinting hard and having to rest throughout the five rounds, we want to move just as quickly as needed to never have to stop moving. A true tempo style MetCon.
Strength Protocol 2

3 sets:

10 Single Legged Double Kettlebell Deadlifts
10 Bench Press
21 Weighted Hip Extensions
29 10, 2019

Tuesday 191029- HPT

Odd object MetCon

5 rounds for time of:

6 Fat bar ground to overhead
6 x 25ft Sandbag bearhug carry

Choose your weight
CFO Class: Weightlifting

On 3mins x 15mins

5 Overhead Squats

Although a very static movement, there is a lot to think about maintaining in the overhead squat. We want athletes to be able to execute the following cues: chest up cork-screw the knees weight on heels active shoulders.
CFO Class: MetCon

As many rounds as possible in 7mins of:

60 Double unders
3 Snatches 135/95lbs

Each round increasing the snatch reps by 3
3, 6, 9, 12…

It’s intensity Tuesday and Today athletes have a MetCon where we can really wind ourselves up. We really don’t want to feel like we are in the washing machine on spin cycle, smooth reps, easing our pace into this one will help us to push hard but not beyond our capacity. Everyone can push in the first 2mins, but who can come at this with a more gradual approach saving their push for the last 3mins?
Shoulder Accessory

4 sets

10/10 Half kneeling landmine press
15 Band pull aparts
20 small arm circles 5/2.5 lbs
27 10, 2019

Monday 102819- HPT

20.3 Redo


CFO Class: MetCon

For time:

1,000m Row
100 Push press 75/55 lbs
100 Kettlebell swings 50/35 lbs
100 Wallballs

Today’s chipper is to accumulate volume and add intensity without crushing the body. Tomorrow will be the most intense day of our training week, so today’s workout we are looking to maintain intensity. Start rowing and build the intensity as you go getting faster until the final 500m’s where we want to think about bringing the pace back down in order to be fresh for the push press. For the next three movements we are looking to maintain a consstent rep range throughout the entire workout.

27-21-15 cals for time of:


Complete 3 burpees on 30s until completion.
Gymnastics strength

On 2mins x 10mins:

2-3 Legless rope climbs
Midline Protocol 2

2 Rounds:
20 Ring in and outs
1:00 L-Sit

Take breaks in order to maintain rep quality.

25 10, 2019

Saturday 102619- HPT

CFO Class: MetCon

Teams of 3, with a 30:00 Cap:

60/40 Calorie Bike, 120 double unders, 75 Thrusters 75/55 lbs
60/40 Calorie Bike, 120 double unders, 60 Thrusters 95/65 lbs
60/40 Calorie Bike, 120 double unders, 45 Thrusters 115/80 lbs
60/40 Calorie Bike, 120 double unders, 30 Thrusters 135/95 lbs
60/40 Calorie Bike, 120 double unders, 15 Thrusters 155/105 lbs

Like usual on Saturdays, keeping it light and fun to follow up yesterdays Open intensity.

3 sets
10 Sumo Deadlifts
30 double DB overhead sit-ups

3-5Km Recovery run @ RPE 6/7
24 10, 2019

Friday 102519- HPT

CFO Class: MetCon

Open 20.3
Gymnastics Strength

3 sets
20 Push-ups
20 Pull-ups
10 Handstand push-ups
10 Bar muscle ups
Push/Pull Protocol 2

5 sets of:

8 Dumbbell Bench Press’
8 Double Kettlebell bent over rows
30s rest
23 10, 2019

Thursday 102419- 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.

22 10, 2019

Wednesday 102319- HPT


Clean & Jerk

On 1min x 10mins of:

1 power clean
1 hang squat clean
1 front squat
1 jerk
CFO Class: MetCon

30-25-20 reps for time of:

Alternating Dumbbell snatch
Cal Machine
Single arm overhead walking lunges*

*One rep is equal to 5 ft, every 25ft section will be 5 reps:
6 x 25ft
5 x 25ft
4 x 25ft

Like each wednesday the pace is tempo, an RPE of 7-8. However, this Wednesday is a little different not in the pacing, but in the fact that even if we wanted to focus on getting the best possible score, it would still be best to pace like we are intending. Coming off the lunges for the round of 25 will hurt a lot more if we attack this workout with full intensity and we will experience the wall. Athletes should make sure to move with quality and sound mechanics, letting the intensity come to us.

@ RPE 7

2 rounds
1,500m Row
3,000m Bike
Rest 4mins
Midline Protocol 3

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