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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

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Community Updates: March 28th, 2016

Community Updates: March 23, 2016

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Surround your World in 80 Days

Community Updates: DORIAN EDITION

Community Updates - Aug 12th, 2019

Community Updates - July 29th, 2019

Community Updates - July 22nd, 2019

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