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
3:12 pm

150326

P1

A. 4 Rounds
Bent Over Row x 8-12
Rest 45"
Front or Back Squat x 5-7 Reps @ 20X1
Rest 45"


B. 5 Rounds For Time
Walking Lunge 20 Steps
Hanging Knee Raises 15 reps

C. 3' Aerobic
3 Rounds
Reverse Hyper x 10-15 (bodyweight only is ok)
Monster walk x 40-60"
Hollow Rock x 30"
Side Plank x 15" per side


P2

A. 3 Rounds for Quality
Crow Pose Hold for 5-10 breaths
Single Leg Deadlift x 6-8 Per leg
Russian Step Up x 6-8 Per Side
Jump Rope Alternating x 60" or Calf raise x 30 reps

B. Every 8' for 32 minutes
800m Run or 1000m Row
20 V-Ups
20 Hip Extensions
20 Alternating Reverse Lunges

C. Arm Bar 3 x 15" per side
Hamstring Floss x 2' per side