The Power House at Highland
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10:00 pm

160728

P1 Strength:
EMOM 15'
1- Thruster x 4-6
2- OH Squat x 4-6
3- Warrior 3 x 2-3 breaths per side

P2 Strength:
EMOM 15'
1- Thruster x 2-4
2- Snatch Balance x 3-2-1-1-1
3- Warrior 3 x 2-3 breaths per side

P1 WOD:

For Time
500m Row or Juno Run
30 Single Arm Snatches per side
500m Row or Juno Run
30 Overhead Squats
500m Row or Juno Run
30 DB Thrusters

P2 WOD:
For Time
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65


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8:05 am

160727

P1 Strength:
4-5 Sets
Physioball Alternating Dumbbell Chest Press x 6-8 Per Arm
Rest 30-60'
1 or 2-KB Single Leg Deadlift x 6/6
Rest 30-60"

P2 Strength:
5 Sets
Dumbbell Bench Press x 6-10 reps @ 30X1, if you hit 10 reps increase your weight
Rest 30-60'
Sumo Deadlift x 4-6 @ 30X1
Rest 30-60"

P1 WOD:
Tabata
Row for calories
Rest 2'
Step Ups (work r leg for 20", rest 10", then l leg for 20")
Rest 2'
Alternating Tabata
Crossover Symmetry Vertical Press
Alternating Reverse Lunges

P2 WOD:
Alternating Tabata
2-KB Sumo Deadlift High Pull 45/25#
2-KB Push Press 45/25#
Complete one set of SDHP then one set of Push Press, alternating back and forth for 8 sets of each, 8' total
Rest 2'
Then complete Alternating Tabata
Split Squat Jumps
Pushups