The Power House at Highland
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10:00 pm

170116

P1 Strength:
4-5 Sets
15" Max Power Ballslams
Rest 45"
Bent Over Row x 8-12
Rest 45"
Straight Arm plank x 30-45"
Rest 15"

P2 Strength:
TnG Power Snatch
EMOM 10'
8-6-4-2-rest 2'
8-6-4-2
complete two rounds of 8-6-4-2 with the goal of going heavier on every set in the second round compared to the same reps in the previous round

P1 WOD:
3 Rounds, each for time
10-8-6 reps of
Horizontal or Jumping chest to bar pullups
Alternating Step ups or box jumps to lower height
Rest 60"

P2 WOD:
3 Rounds, each for time
10-8-6 reps of
Chest to bar pullups
Box Jumps 30/24
***after each round rest 90"

0 Comments
10:00 pm

170116

P1 Strength:
4-5 Sets
15" Max Power Ballslams
Rest 45"
Bent Over Row x 8-12
Rest 45"
Straight Arm plank x 30-45"
Rest 15"

P2 Strength:
TnG Power Snatch
EMOM 10'
8-6-4-2-rest 2'
8-6-4-2
complete two rounds of 8-6-4-2 with the goal of going heavier on every set in the second round compared to the same reps in the previous round

P1 WOD:
3 Rounds, each for time
10-8-6 reps of
Horizontal or Jumping chest to bar pullups
Alternating Step ups or box jumps to lower height
Rest 60"

P2 WOD:
3 Rounds, each for time
10-8-6 reps of
Chest to bar pullups
Box Jumps 30/24
***after each round rest 90"

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9:47 am

170115

P1 Strength:
4-5 Sets
Press From Split Stance x 3-5 per leg
Rest 30-60"
1 or 2 KB Single leg RDL x 3-5 Per leg
Rest 30-60"
Planche grip plank x 30"
Rest 30-60" 

P2 Strength:
5-7 Sets
Push Jerk + Split Jerk
***take the bar from a rack and build to a max for the day

P1 WOD:
5 Rounds for time
10 Thrusters
10 SDHP
***use dumbbells or kb's if front rack isn't solid
***scale down to sumo deadlift for shoulder restriction on sdhp or single leg deadlift for low back restriction

P2 WOD:
5 Rounds for time
10 Thrusters
10 SDHP
95/65#
10' Time Cap