The Power House at Highland
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12:01 pm

150328

P1

A. 3 Sets
Single arm Dumbbell Strict Press x 8-12 per arm
Rest 30"
Weighted alternating reverse lunges x 10 per leg
Rest 45"
TRX, bosu or regular Mountain Climber x 30-40 reps total
Rest 60"


P2

A. Strict Press
10@50%
7@60%
5@75%
3@80%
3+@85%
Remember to use 90% of estimated 1RM as the 100% for these calculations

P1&P2

B. In teams of 3 complete the following 12' AMRAP
Run or Row 400m
AMRAP Kettlebell Swings (sub step ups or box jumps for low back restriction)
AMRAP Hand Release Pushups (sub shoulder taps or ring rows for shoulder restriction)


***One person from the team works on each movement, when the run or row is complete, everyone rotates and continues accumulating reps for the team. The score at the end of the 12' is reps of KB Swings + Pushups total for the whole team. It doesn't matter how many reps an individual does and the team is responsible for communicating their reps to each other throughout the 12'.

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11:55 am

150327

P1

A. Spend 8' working up to a heavy weight for the following complex:

1 Power Clean + 2-3 Thrusters

Scale to dumbbells or kettlebells for front rack mobility or strength deficit. Use targets for squat depth where appropriate. Take 60-80% of the weight achieved in the 8' or 65/45, whichever is lighter. Don't go over 80% for working weight. If you are over 80% this workout is going to take you a long time.

B. 4-6' EMOM
1- Row for Cals 20"
2- 3-5 Thrusters at working weight

C. 15.5 Scaled
For Time:
27 Calorie Row
27 Thrusters (65/45 lbs)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

P2

A. Spend 6-8' Working Up to a Heavy but non-maximal load for the following complex:

Squat clean thruster + Thruster

B. Alternating EMOM 8'
1- 7 Thruster
2- 7 Cal Row @ (95/65#)

C. For Time:
27 Calorie Row
27 Thrusters (95/65 lbs)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters