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
10:00 pm

160602

160602

P1 Strength:
Goblet Squat or Front Squat /Box Squat
Work to 8RM following this rep scheme
12-10-8-8-8
***between sets complete 8-12 bent over rows with a supinated grip using kb’s or a barbell

P2 Strength:
Back, Front or Box Squat Week 3
5@55%
3@65%
5@75%
3@85%
1+@95%
make sure to use training max for all calculations

P1 WOD:
4’ Work : 2’ Rest x 2-3 Rounds
30-20-10
Goblet style alternating reverse lunges
hanging knee raises
***lunges are 15/15-10/10/-5/5
***pick up where you left off after the rest period, if you finish all the reps you're done

P2 WOD:
4’ Work : 2’ Rest x 2-3 Rounds
30-20-10
Front Rack alternative reverse lunges 155/105 (from the ground/pads)
Toes to bar
***drop to pads, lunges are 15/15 - 10/10 - 5/5
***pick up where you left off after the rest period, if you finish all the reps you're done