The Power House at Highland
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10:00 pm

161126

P1 Strength

EMOM 14'
1- 4/4 Single leg rdl
2- Push Press 10-10-8-6-6-4-4
***RDL's start from the floor but don't touch the floor on every rep
***Build across the sets on the push press

P2 Strength:
EMOM 14'
1 – 8 Romanian Deadlifts
2 – 8-7-6-5-4-3-2 Push Presses
***RDL @ 35-45% of 1RM Deadlift, same load for all sets, Push Press load should start at 50% of 1RM Jerk and build as reps decrease, note 2RM
***RDL's start from the floor but don't touch the floor on every rep

P1 WOD:
"Barbara"
20 TRX or Jumping Pullups
30 TRX Pushups or 30 Shoulder Taps
40 Abmat Situps
50 Airsquats
Rest 3' between rounds
5 Rounds
***Tackle this workout as a team or solo depending on capacity and movement quality
***for team, share the reps on all the activities with one person working and one person resting

P2 WOD:
20 Pullups
30 Pushups
40AbmatSitups
50 Airsquats
Rest 3' between rounds
5 Rounds
***Tackle this workout as a team or solo depending on capacity and movement quality


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6:57 am

161125

P1 Strength:
EMOM 8'
1- Single Arm Overhead Split Squat x 4-6/e
2- Deadbug x 30"

P2:
Every 90" x 5 Sets
Overhead Squat with a 2" pause in the bottom on each rep, take the bar from the ground or a rack
1st set : 5 @ 70%
2nd set: 4 @ 75%
3rd set : 3 @ 80%
4th set : 3 @ 85%
5th set : 2 @ 90%

P1 WOD:
"Freedom Sauce"
3' AMRAP : 21 Calorie Row Max Reps Banded OH Squats in Remaining Time
3' to complete 6/6 bird dog, 3/3 quad t-spine rotation
3' AMRAP : 18 Calorie Row 18 Max Reps Banded OH Squats Max Updowns in Remaining Time
3' to complete 6/6 bird dog, 3/3 quad t-spine rotation
3' AMRAP 15 Calorie Row 15 Banded OH Squats Max Reps Updowns in Remaining Time
3' to complete 6/6 bird dog, 3/3 quad t-spine rotation
3' AMRAP 12 Calorie Row 12 Banded OH Squats Max Reps Updowns in Rmaining Time

P2 WOD:
"Freedom Sauce"
3' AMRAP: 21 OH Squats 75/55, 21 Burpees over the erg, Max Calorie Row in remaining time
Rest 3'
3' AMRAP: 18 OH Squats 95/65, 18 Burpees over the erg, Max Calories in Remaining time
Rest 3'
3' AMRAP: 15 OH Squats 115/75, 15 Burpees over the erg, Max Caloreis in remaining time
Rest 3'
3' AMRAP: 12 OH Squats 135/95, 12 Burpees over the erg, max calories in remaining row