17 12, 2019

Wednesday 121819- HPT

Weightlifting Technique

5 x 3 Tall Snatch
Weightlifting

On 2mins x 6

1 Power Snatch + 4 Overhead Squats
CFO Class: Strength

Unilateral, Static

3 sets
16 Alternating Strict Dumbbell press
6/6 Single arm Dumbbell rows
16 Medball push-ups
10 Prone GHD Angels

Working back and forth today between unilateral and static movements again this week coming to an end with our strength bias cycle. Our last unilateral, stability training had a general focus on lower body pull and push with some shoudler stability. We are flipping that around today with a general focus on upper body pull and push, with some post chain stability. These movements are intentional and we want to see athletes moving well, there is no scoring, so the goal and the benefit lies in the quality in which we are moving.
CFO Class: MetCon

As many rounds as possible in 15mins of:

5 Deficit Handstand push-ups 8/6″
10 Dumbbell box step overs

Male: 2 x 50lbs, 24-in. box
Female: 2 x 35lbs, 20-in. box

Most of us will have a similar approach to this workout, we are looking for athletes to hit the hspu unbroken and hit the cruise control on the step overs, however both of these movements will be larger efforts. The step overs will be the biggest grind to this workout, with the hspu making for the biggest challenge. Athletes should time and guage how we feel during our wod prep in order to give a better idea of what to expect during this workout especially with movements that we are not as familiar with. Pracice makes better.
Conditioning

3 rounds
3min Row @ RPE 7
2min Bike @ RPE 8
1min Ski @ RPE 9/10
Midline Accessory

3 sets
8/8 Landmine rotations
20s L-sit hold
16 12, 2019

Tuesday 121719- HPT

Gymnastics Power

On 2mins x 10mins

3 Weighted strict ring dips
Gymnastics Strength

4 sets
8-10 Strict pull-ups
CFO Class: MetCon

For Time:

60 Cal Row
50 Sandbag carries- 25ft
50 Burpees to a 6″ target
40 Cal Bike

endurance biased workout today, but with more emphasis on actual endurance movements like the row and bike with some grunt work between. The best strategies will be to have athletes come off the rower ready to pick that sandbag up right away and just keep moving. We should be thinking about the cost/benefit of putting their sandbags down and only putting the bags down if we know that the benefit outweighs the cost. When we get to the burpees, breathe, at this point it is all in your head, you can always do another burpee, just get back down on the floor. This brings us to the final bike, being the last movement in the workout athletes can look to push the pace a bit more than usual but it will be better to feel the pace build rather than go hard out the back door and hit a wall before the 20 cal mark. Go hard here, we are done after this.
Post Chain Accessory

5 sets
6/6 Bulgarian Deadlifts
8/8 Single leg BB weighted glute bridge
Interval Conditioning

1min on/2min off x 7 rounds:

Cal Ski

*During the 2min rest, every 15s complete 4 alternating jumping lunges starting on the 0
15 12, 2019

Monday 121619- HPT

Weightlifting

6 sets
2 low hang power clean + 2 low hang squat clean + 1 Thruster
On 2mins x 16mins

3 Tempo Back squats

5:5:x:0, using the same weight across each set

Building off of last weeks front squats, athletes should be heavier across all sets. Athletes will descend in the squat over 5 full seconds, pause in the rock bottom of their squat for another 5 full seconds, then explode and right back into the next rep with zero pause at the top between reps. Looking for athletes to stay on tension and stay tall throughout the squat with the weight balanced from heel to midfoot. This will be especially difficult in the bottom on the third rep of each set.
CFO Class: MetCon

4 rounds for time of:
10 Power Snatches 95/65lbs
10 Cal Machine
15 Overhead Squats 95/65lbs
5 Bar muscle ups

Every now and then we are faced with one of those competition style MetCon’s. With a deload week coming up and one of the biggest holidays of the year, this workout comes in good timing. A truly balanced metcon where athletes will have to stay focused on movement mechanics, ensuring solid reps, while under duress. The fast paced snatches and machine going into the more slow controlled overhead squat and methodical but power bar muscle ups will be a contrast of efforts. Athletes should understand that they will need to adjust their mentality and pacing through each round accordingly.
Power Conditioning

On 3mins x 18mins

200m row
4 HAP wallballs
Accessory

5 sets
10/10 split stance pvc palloff press
20 Alternating DB strict press
12 12, 2019

Friday 121319- HPT

Weightlifting

6 x 3 Jerks from blocks

*Important to go from the blocks today to limit the eccentric phase of the lift and stay focused on a strong/powerful eccentric tyring to sustain our power over the three reps.
Weightlifting Technique

4 sets
4 split press + 4 Jerk balance
CFO Class: Strength

Midline, dynamic

3 sets
10/10 Half kneeling Landmine rotations
15 V-ups
20 Russian twists 45/25lb plate
10/10 Dumbbell Side bends

Often during life, sport, and training our midline is exposed to react to the dynamic demands of the nature of our movement. This complex delivers this exposure in a controlled setting.

CFO Class: MetCon

For time:

50 wallballs 20/14 lbs

6 rounds of the couplet:
10/8 cal machine
16 Alternating DB snatch 50/35lbs

50 wallballs 20/14lbs

The first 50 wallballs in today’s wod, should look completely different than the final 50. The final 50 we are trying to hang on as long as possible, breaking into minimal sets, in order to get to the end as quickly as possible. where the first 50 we are getting our feet wet, breaking more often to enter the couplet as fresh as possible. This workout was made to pace on the wallballs. On the couplet, although 6 rounds seems like a lot, athletes will be able to go faster than they think. The dumbbells should be touch and go and the double unders completed fairly quickly.
Threshold Conditioning

5 rounds
2mins Max cal Bike
1min rest
Upper body accessory


3 sets
20 Close Grip PushUps
20 Ring Rows
11 12, 2019

Thursday 121219- 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.

10 12, 2019

Wednesday 121119- HPT

Gymnastics Strength

Russian Dips
5 x 5
Rest 60-90 seconds
Gymnastics Skill

5 x 6/6 Candle sticks

*Single leg
Gymnastics Accessory

5 sets
5 seated pin press
8 seated toes to bar
CFO Class: MetCon

4 rounds for time and load:

12 Hang power snatch @ 55%
30 Double unders

*Any break in the 12 snatches athletes will complete a 15/12 cal penalty on a machine

Penalty MetCon’s are the best! They are dreaded but they are simple and effective at creating a positive response to an intended stimulus. This Metcon is a triplet where we are attempting to go unbroken on the barbell, meaning we have a clear barbell focus and bias. 55% should be challenging for 12 unbroken, let your pace dictate this. The penalty is heafty, but it might be worth it to drop the bar intentionally at a certain point. Staying calm and relaxed on the double unders is key to recovering enough into the next round.
4 sets of:

6 Glute Ham Raises
20 Medball Glute bridges*
10 Stiff legged Deadlifts

*Squeeze a medball/soccer ball between the knees
Aerobic Conditioning

30min Machine of your choice

5min RPE 8
5min RPE 7
5min RPE 9
5min RPE 6
5min RPE 10
5min RPE 5
Lower body Accessory

5 sets
20/20 Poliquin Step Up
10/10 weighted box step downs
9 12, 2019

Tuesday 121019- HPT

Weightlifting

a) Snatch from high block
(high hang)

6 x 1 power + 2 Squat

b) 4 x 4 Snatch high pull from high blocks
CFO Class: Tempo Front Squat

On 2mins x 16mins

3 Tempo Front squats

5:5:x:0

Our tempo squats within the post open cycle today will be a ‘tall’ order. Athletes will descend in the squat over 5 full seconds, pause in the rock bottom of their squat for another 5 full seconds, then explode and right back into the next rep with zero pause at the top between reps. Looking for athletes to stay on tension and stay tall throughout the squat with the weight balanced from heel to midfoot. This will be especially difficult in the bottom on the third rep of each set.
CFO Class: MetCon

As many rounds as possible in 8mins of:

12 Ring muscle ups
25 Thrusters 95/65lbs

With a larger gymnastics set to start this short amrap, athletes should be thinking about breakup strategies in order to simply to the most work as possible over the 8mins. Followed by a lighter but very high rep thruster, athletes will thoroughly want to play to their strengths in this high intensity workout.
Interval Conditioning

On 1min x 20mins:

Min 1- 12/9 Cal Row
Min 2- 10 Burpee over the erg
Midline Accessory

5 sets
40s GHD sit-up hold
5 medball weighted toes to bar
9 12, 2019

Saturday 121419- HPT

CFO Class: MetCon

As many rounds as possible in 25mins of:

3-2-1 legless rope climbs
altnernating with
5-10-15 Push press @
155/105lbs-135/95lbs-95/65lbs

Today’s workout is of epic sorts. “One round” will equal 3 rope climbs then 5 push press at 155/105lbs, 2 rope climbs then 10 push press at 135/95lbs, 1 rope climb then 15 push press at 95/65lbs. Athletes will move through as many rounds of this as possible in 25mins. This workout is a different format then we have seen before, a descending rep scheme built within a long amrap, where athletes will have to go back and descend through the reps multiple times. We will have to change our own weights on a single barbell, but this will be a great oppportunity to focus on recovery between sets. At first we will feel a sense of urgency, but we need to stay diligent with our pacing in order to sustain this for multiple rounds over 25mins. Transitions on the rope should be consistent, the push press should be unrboken. Resting in transitions.
Odd object Accessory

4 sets
60ft Yoke carry (Rack to rack and back)
50ft Silverback swings
Conditioning

3 rounds
1,000m Row
2,000m Bike
1,000m Ski
Gymnastics Strength

5 sets
40% strict hspu
40% strict pull-ups
30s rest
Midline Accessory

5 x 5/5Rack turkish get-up
8 12, 2019

Monday 120919- HPT

Gymnastics Technique

5 x 10-20 Hip taps

Work on straight lines, heel to palm
CFO Class: Gymnastics Strength

On 2mins x 10mins:
25ft handstand walk + max strict handstand push-ups

Class: Option

40s Plank hold
max push-ups

We are looking to fatigue shoulder stability going into the bodyweight pressing strength of strict hspu or push-ups. Athletes should not be ‘pushing’ the envelope and testing their skills here, but rather focused on training by building a base strength. This means, no max outs for today, build your training patience.
CFO Class: MetCon

4 rounds for time of:
21 Deadlifts 185/135lbs
9 Power Cleans 185/135 lbs
15 Bar Facing Burpees

A weightlifting biased MetCon, today athletes are asked to move a fairy heavy load over many, many reps. We are building a weightlifting base off of the hip hinge. Today, during the deadlift we can expect a more relaxed and consistent hip hinge, on the power cleans we will be executing powerful hip hinges in singles with speed and power into each and every single rep. The burpees should be a break or a time to relax the hips, athletes can do this by driving as much as possible out of the burpee with our upper body. This is a high volume workout where initial intensities will have to be governed in order to ensure our paces are sustainable. If we come out on the first round with the intentions of anything beyond moving the barbell well the later rounds will suffer for it.
Aerobic Conditioning

6 rounds, accellerating in speed each round:
1min Bike for cals
1min Row for cals
1min Shuttle run 25ft

2mins rest
Midback Accessory Protocol

3 sets of:
10 Trap 3’s
20 Band pull aparts
10 Banded scaptions

6 12, 2019

Saturday 120719- HPT

CFO Class: MetCon

2 rounds for time of:

45 Wallballs 20/14lbs
30 Chest to bar pull-ups
20 Cal Machine
10 Single Arm Dumbbell Push Press 75/50 lbs

A classic cat and mouse MetCon, it will be tempting for high intensities in certain movements, imediately followed by movements where we need to have control and sustainable efforts. Best practice is to step on the gas but not to get sucked in, letting off the gas a little bit towards approaching the next movement. Athletes might be able to sustain a high flying intensity for one round, but two is a lot to ask for this. If we pace this one more correctly, the closer our second round looks to our first.
Post chain Accessory

4 sets
12/12 single leg glute bridges
12 Hip extensions
Conditioning

10 min Bike
*On 45s:
3 burpees
Strength

3 sets
5 Thrusters
100ft sandbag bear hug 150/100lbs
Midline Accessory

5 x 10 weighted GHD sit-ups