March - 2019

BLOG

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

{"items":["5e62d03c234b2d00177d6cb0","5e62d03ce7a82f00172a9902","5e62d03c142d650017baea36","5e62d03c60683d00176873a4","5e62d03cdd5bbc0017f8c9b2","5e62d03c48fcc30017b48f5b","5e62d03c189cb50017a4112d","5e62d03c6f41430017b45041","5e62d03c1e86f00017d0b0f1","5e62d03ccca0870017cad9ca"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":40,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":666,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_15","value":"rgba(232,232,232,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":666,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":666,"galleryWidth":706,"galleryHeight":0,"scrollBase":0,"height":null}}

2 3 4

FEATURED POSTS

Community Updates: May 31st

Community Updates: May 16, 2016

Community Updates: May, 11, 2016

Community Updates: April 3, 2016

Community Updates: April 25th, 2016

Community Updates: April 18, 2016

Community Updates: April 11, 2016

Community Updates: April 4, 2016

Community Updates: March 28th, 2016

Community Updates: March 23, 2016

{"items":["5e62d04df76c2d0017b5a85b","5e62d04d74ee1c001798e770","5e62d04db1b27e00178285c4","5e62d04dc2781000175d1cdc","5e62d04d74b3d80017f6f65c","5e62d04dbef9a700172c52e8","5e62d04d5154b0001780b8e8","5e62d04d3f44410017d822b2","5e62d04d80856e0017c0d088","5e62d04d66ef080017d2d1d1"],"styles":{"galleryType":"Strips","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":"100%/100%","isVertical":false,"gallerySize":30,"collageDensity":0.8,"groupTypes":"1","oneRow":true,"imageMargin":0,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":false,"isSlider":false,"isColumns":false,"isSlideshow":true,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":120,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":true,"slideshowLoop":false,"autoSlideshowInterval":3,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_HOVER","galleryTextAlign":"center","scrollSnap":true,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":1,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":18,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":160,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":220,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"showVideoPlayButton":true,"galleryLayout":5,"targetItemSize":220,"selectedLayout":"5|bottom|1|fill|false|1|true","layoutsVersion":2,"selectedLayoutV2":5,"isSlideshowFont":true,"externalInfoHeight":0,"externalInfoWidth":0},"container":{"width":220,"height":284,"galleryWidth":220,"galleryHeight":123,"scrollBase":0}}

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

{"items":["5f80cc4cb506da0017a9fdd9","5e62d03c3aa04b00177d9a22","5e62d03c76b6a600175e5bd0","5e62d03ce63a9900170ed09a","5e62d03c60683d00176873a2"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":22,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(87,87,87,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":220,"galleryWidth":242,"galleryHeight":0,"scrollBase":0,"height":null}}

SEARCH BY TAGS

No tags yet.