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
11:00 am

#MobilityMonday 3/13

#MondayMobility 17.3 recovery is here! Wrists, shoulders, forearms and more! --- High plank circles x 5-8 per directions --- Planche grip circles x 5-8 per side --- Planche grip child's pose x 60" --- Forearm smash x 1-2' per side --- Bicep attachment smash x 1'-2' per side

0 Comments
5:00 am

170313

P1 Strength:
Work to 8 RM Bench Press in 10'
use the following rep scheme
8-8-8-8
***between sets hold the bottom of a squat in an active position for 90"
complete 3 sets of the squat
***use dumbbells for anyone pressing less than 65/45

P2 Strength:
Work to a heavy double on the bench press in 10'
Use the following rep scheme
2-2-2-2-2
***between sets hold the bottom of a squat in an active position for 90"
complete 3 sets of the squat
***follow p1 rep scheme if 2rm is less than 115/75

P1 WOD:
Row 2' for distance
30 Reps Bench Press @ 50% bw or 15RM
Row 4' for distance
20 reps bench press @ same load
Row 8' for distance
10 reps bench press @ same load
***to estimate 15rm, subtract 15% from 8RM

P2 WOD:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses