
Monday April 1st, 2019
Warm-up: General Cardio WOD: 1 arm RKBS
1 arm suitcase
dead
3 x 6 each Lateral Step-up
3 x 6
Eccentric Ankle
20 total each Box Hammy Curls
Front Rack Step
3 x 6 each Kb Psoas Mobs
Glute Bridge
20 total Lemon Squeezer
20 total
L-hang
3 x 15sec

Saturday March 30th, 2019
WOD: 15 min AMRAP
P1- Row Max
Meters
P2- Run 400m
Then for time
100 Push-up
100 Sit-ups
100 Air Squats

Friday March 29th, 2019
Strength: Bulgarian Splits 5-4-3-2-1
>>
Hip Thrust x 8 WOD: Fun Fitness Friday
12-9-6
OHS
Strict CTB
then
12-9-6
Deadlift
BMU

Thursday March 28th, 2019
Strength: Shoulder Press 5-5-5
Push Press 3-3-3
Split jerk 1-1-1 WOD: 20 min AMRAP
with a partner
5 Clean and Jerk
155/105
10 Burpees
15 Cals (Row,Bike, Ski,
Run 150
20 Sit-ups
Cardio changes everytime

Wednesday March 27th, 2019
Warm-up: Knee test Box Step-up Clam Shells 3 x 10 each side Strength: Back Squat
5-4-3-2-1
then
3 x 10 Glute Ham
Raise WOD: RKC
5 Min test or 100
Reps

Tuesday March 26th, 2019
Warm-up Shoulder Tests and Cuban Press Strength: Bench Press 5-4-3-2-1
>> Super Set
Strict Pull-ups WOD: Push Pull JT 21-15-9
HSPU
Pull-ups
Push Ups

Community Updates - March 25th, 2019
Drew's Weekly Words of Wisdom Before you can be a master over other people, you must first master yourself. Mastering your mind is the first step in mastering yourself. This Week's Hyperformance Podcast - BUIYATAOO is NOT enough. HERE Updates ala Drew = Drew-dates? WEEK 5 PRESENTED BY Savannah River Brewing Co! Congratulations Suck It Up Buttercups, our FNL Champion! And a huge thank you to all our sponsors for helping to make each week a little more awesome. What's next

Monday March 25th, 2019
HPA Coaches thank you for all the hard work during the Open. You are amazing and inspiring. Warm-up: Bullet Proof Shoulders Strength: Front Squat 5-4-3-2-1
then
Deadlift 5-4-3-2-1 WOD: Tabata Air Squat
Tabata Sit-up Cash-out: Beach Abs

Saturday March 23rd, 2019
WOD: Murph Prep 2
With a partner
200-400m Run
Repeats until both
run 4 times
then,
3 Rounds
one person working
at a time
10 Pistols (L+R=1)
20 weighted Push ups
30 PM GHD sit-ups

Friday March 22nd, 2019
19.5!!! The finale. Open Gym WOD: Open Gym WOD 2
4 Rounds
Walking Pace
1 Power Snatch
2 OHS
3 Push Press
4 Step-ups
5 Box Jumps
6 Burpees
7 Sit-ups
21 Double Unders