The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
7:04 am

150211

P1

A. EMOM 10-14'
1- Russian Swing x 15-20 or Ballslam x 10-15
2- DB Push Press x 10-12 or banded external rotation 10-15 per side

B. 15-12-9
Row For Calories
Step Ups per leg

Rest 90" - 3'

2 Rounds
100 Single Unders (or 300m row or .20 run/stairs)
30 Air squats
20 TRX Pullups
10 Hanging Knee Raises

C. 3' Aerobic
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

P2

A. EMOM 14'
1- Deadlift x 10 reps (start @ 50% and build and weight as technique
and speed allows)
2- 2-DB Push Press x 10-12 Reps

B. For Time
15-12-9
Chest to bar pullups
Box Jumps 24/20"

Rest 3'

50 Double Unders
40 Toes To Bar
30 Cal Row

Rest 2'

20 burpees
10 MU or 10 Chest to Bar Pullups & 10 Dips

C. 3' Jump Rope
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

0 Comments
7:04 am

150211

P1

A. EMOM 10-14'
1- Russian Swing x 15-20 or Ballslam x 10-15
2- DB Push Press x 10-12 or banded external rotation 10-15 per side

B. 15-12-9
Row For Calories
Step Ups per leg

Rest 90" - 3'

2 Rounds
100 Single Unders (or 300m row or .20 run/stairs)
30 Air squats
20 TRX Pullups
10 Hanging Knee Raises

C. 3' Aerobic
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

P2

A. EMOM 14'
1- Deadlift x 10 reps (start @ 50% and build and weight as technique
and speed allows)
2- 2-DB Push Press x 10-12 Reps

B. For Time
15-12-9
Chest to bar pullups
Box Jumps 24/20"

Rest 3'

50 Double Unders
40 Toes To Bar
30 Cal Row

Rest 2'

20 burpees
10 MU or 10 Chest to Bar Pullups & 10 Dips

C. 3' Jump Rope
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

0 Comments
7:04 am

150211

P1

A. EMOM 10-14'
1- Russian Swing x 15-20 or Ballslam x 10-15
2- DB Push Press x 10-12 or banded external rotation 10-15 per side

B. 15-12-9
Row For Calories
Step Ups per leg

Rest 90" - 3'

2 Rounds
100 Single Unders (or 300m row or .20 run/stairs)
30 Air squats
20 TRX Pullups
10 Hanging Knee Raises

C. 3' Aerobic
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl

P2

A. EMOM 14'
1- Deadlift x 10 reps (start @ 50% and build and weight as technique
and speed allows)
2- 2-DB Push Press x 10-12 Reps

B. For Time
15-12-9
Chest to bar pullups
Box Jumps 24/20"

Rest 3'

50 Double Unders
40 Toes To Bar
30 Cal Row

Rest 2'

20 burpees
10 MU or 10 Chest to Bar Pullups & 10 Dips

C. 3' Jump Rope
1' Forearm Plank
2' per side hamstring floss (heavy tension)
2' per side brettzl