HSPU's tag archives

07.28.14

Warm-up 1) Mobility as needed 2a) 3x35 Dubs 2b) Rebounding box jump practice (No more than 50 reps total volume) Gymnastics 3) Pull A Barbell 4) Back squat week 10/ day 1, [1 x 4@ 60%, 1 x 4@70%, 1 x 4@ 80%, 1 x 3@90%, 2 x 4@ 90%] Conditioning 5) "Smoke screen" 500 row (0 Damper) 400 run 30 *KBS (70/53) *15 Goblet squat penalty after each break 20 Burpee over rower 10 **Narrow grip strict HSPU **hands under shoulders Rest the balance of 20 minutes x 2 rounds. Record time...

07.21.14

Warm-up 1) Mobility as needed 2) Russian KB breathing ladder (53/35) 1-15 Gymnastics 3) Pull A Barbell 4) Power clean to max in 8 minutes(strict cap), rest 2 minutes 8 Minute AMRAP of Max rep Power clean @90% of max Conditioning 5) Each round for time, rest 6 minutes after each round 3 rounds 30 Burpees 20 C2B pull-ups 10 Strict HSPU

07.11.14

Warm-up 1) Mobility as needed 2) 4 rounds, even: 30-50 dubs/ odd: 8-12 Pistols Gymnastics 3) Pull A Barbell 4) Snatch to max in 3 attempts 5) Clean and jerk to max in 3 attempts Conditioning 6) For ime: 21-15-9-6-3 Strict HSPU Front squat (195/125) Bar facing burpees

04.30.14

Warm-up 1) 3rds NFT, 200 run/ 15 Push-up/ 10 Pull-up/ 5 Wall walk Barbell 2) Strict press 5-5-5-3-3-3-1-1-1 Skill work 3a) 1 Strict legless rope climb/ 100 meter run every 3 minutes x 5 3b) Practice kipping legless rope climb 3c) Strict HSPU, 1 min AMRAP/ 1 min rest x 3 rds WOD 4) For time: 2rds 1K row 30 Plate Burpees (45/25)  25 GHD or BFSU Sit-up

04.25.14

Warm-up 1) With a partner perform 2rds, 20 Synchronized in place lunges/ 20 Alternating Push-ups while holding plank/ 20 Alternating box jumps 2) Practice partner powerclean Barbell 3) Power clean + 1 jerk 5-5-5-3-1+ (55-65-75-85-95%) Conditioning 4) Teams of 2 (M/F) 2 rds for time: 50 squats 10 Hang cleans(185/123) 7 Bar muscle-ups All movements must be performed synchronized 5) 5 minute AMRAPs, Perform in teams of 3  Max reps C2B rest 1 min Max reps HSPU rest 1 min Max...

04.22.14

Warm-up 1) 4 wall walk EMOM x 5 2) 3 rds, HS walk 40'/ 40 Dubs Barbell 3) Snatch to max for day, then 3x1 (90-95% of mfd) 4) Front squat 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) For time: 50 Wall-ball (20/14-10') 50 Power clean (135/95) Gymnastics 6) For reps: 7-10 rounds each 30sec T2B 30 sec rest 30 sec HSPU 30 sec rest

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100' 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

04.06.14

Warm-up 1) 3rds, 10 OHS (45/35/PVC)/ 5 Strict pull-up/ 5 Strict HSPU/ 10 GHD sit-up/ 10 Superman 2) For max push-ups 30-50 Dub EMOMx5 max push-up with balance of each minute rest as needed 3) WOD 20 Minute AMRAP 15 Sumo-deadlift High-pull(95/65) 10 Hang power clean 5 Thruster

04.01.14

This week we need to establish maxes to use for the 5-3-1 program starting next week. If your maxes for either of those lifts are current then you can skip that particular lift  or both.  Warm-up 1) 3rds, 250 row/ 10 Hip extension/ 10 GHD sit-up/ 30 Dubs Barbell 1) Deadlift to max 2) Push-press to max Conditioning 3) For time:  5 rds 500 meter run 10 Strict HSPU 3 Rope climbs (15') Gymnastics 4) Practice Kipping HSPU