The Power House at Highland
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0 Comments
7:18 am

160828

P1 Strength:
12' EMOM:
1- Single unders x 45" or aerobic x 30" plus calf raises x 30"
2- Single arm kb clean to upside down press x 5/5
3- Goblet Squat x 8-12

P2 Strength:
12' EMOM:
1- 45" Double under practice
2- Single arm kb clean to upside down press x 5/5
3- Goblet Squat x 8-12

P1 & 2 WOD:
5 Rounds:
12 2-DB Push Press
10 Alternating Reverse Lunge
8 Deadlift
*** use one pair of dumbbells for the whole complex, rest as needed between sets to make sure all reps are unbroken

0 Comments
7:16 am

160827

P1 Strength:
15' EMOM:

1- Hang Squat Clean + 2-3 Front Squats
2- TRX Pullup x 8-12
3- Single leg box squat x 6-8/e

P2 Strength:
15' EMOM:
1- Hang Squat Clean + 2-3 Front Squats
2- Pullup x 8-12 (add assistance as needed to make sure reps are in this range)
3- single leg box squat x 6-8/e

P1 WOD:
For time w/ a partner
20-16-12-8-4
Hang Squat Cleans (db's or trainging bar)
50-40-30-20-10
Abmat

P2 WOD:
For Time w/ a partner
20-16-12-8-4
Hang Squat Cleans 135/95
100-80-60-40-20
Abmat


0 Comments
7:16 am

160827

P1 Strength:
15' EMOM:

1- Hang Squat Clean + 2-3 Front Squats
2- TRX Pullup x 8-12
3- Single leg box squat x 6-8/e

P2 Strength:
15' EMOM:
1- Hang Squat Clean + 2-3 Front Squats
2- Pullup x 8-12 (add assistance as needed to make sure reps are in this range)
3- single leg box squat x 6-8/e

P1 WOD:
For time w/ a partner
20-16-12-8-4
Hang Squat Cleans (db's or trainging bar)
50-40-30-20-10
Abmat

P2 WOD:
For Time w/ a partner
20-16-12-8-4
Hang Squat Cleans 135/95
100-80-60-40-20
Abmat