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)
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4:53 am

160622

Strength
EMOM 10'
1 paused front squat + 1 front squat
***building loads for the 10' as long as quality remains high, pause 3" in the bottom on the first rep

Conditioning
For Time
21-15-9
Front Squat
Pullups
***use 50% of max load achieved in today's strength portion or 135/95# whatever is lighter
Immediately into
21-15-9
Wallball
Pullups
***time cap for both workouts is 14'

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4:58 am

170621

Strength
4 Sets
Power Clean and Push Press
7 - 5 - 3 - 3+
***each set includes 1 clean and the prescribed number of push press reps above
Rest 60"
Complete 6-10 face pull to y press,
Rest 60"
Vertical Jump and Stick x 1.1.1 w/ mini band
Rest 60"


Conditioning
5 Rounds
20/15 Cal Row
10 Man Makers (R hand row, L hand row, Pushup w/ DB's)
Rest 60-90" after each round
***this can be done as a partner workout of one partner work, one partner rest until both partners complete 5 rounds each

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10:52 am

170620

Strength
5 Sets
10-8-6-4-2 DB Snatch per arm
***20 Alternating Reverse Lunges Barbell Front Rack between sets of snatches
Rest 30-60" between activities


Conditioning
3 Rounds for time
75 Double Unders
30 KB Swings
20 Burpees

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8:14 am

170619

Strength
4 Sets
Deadlift 7-5-3-3+
Strict Pullups x 5-10 @ 21X1


Conditioning
15-12-9-6-3
Hang Squat Clean thruster w/ 2-DB"s
Knees to elbows
For time

0 Comments
6:51 am

170618

Strength
EMOM 16'
1- Single leg deadlift x 5/ea
2- TGU x 3/ea, 2/ea, 1/ea, 1/ea
3- Nose and toes handstand hold x 30" or Strict HSPU x 3-7
4- Front plank and reach x 5/5


Conditioning
In teams of two, partners alternate rounds to complete five sets each of:
300 Meter Row or Run to Watson
30 Airsquats
15 Pushups

0 Comments
7:00 am

170617

Strength
EMOM 16'
1- Russian KB Swing x 15-20
2- Box Step Down x 3/3 @ 30X1
3- Alternating DB Chest Press x 6-8 Reps per side
4- PB Plank forearms x 20-40"


Conditioning
4 Rounds Each for Time
20 Pistols
15 Bent Over Row
200ft farmer carry
10 Burpees
Rest 1'

0 Comments
7:57 am

170616

Strength
Every 90" x 7 Sets
Clean and Jerk
3-2-1-3-2-1-1


Conditioning
7' AMRAP
3 Clean and Jerk
3 Toes To Bar
6 Clean and Jerk
6 Toes to bar
9 Clean and Jerk
9 toes to bar
12 & 12
...Continue to climb the ladder until the time expires.

0 Comments
4:59 am

170615

Strength
Complete the following:
Back Rack Box Squat
7-5-3-3+
***tempo 30X1, keep the breaths at the top to 1 exhale + 1 inhale per rep, especially on the final set
***the height of the box should be clearly hip crease below parallel
Between sets complete the PB W x 10-15


Conditioning
EMOM 20'
1- Double Unders
2- Wallball
3- Rowing for cals
4- Rest

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4:56 am

170614

Strength
5 Sets
3- Position Power Clean
Rest 30"
Single arm db chest press x 8/ea @ 31X1
rest 30-60"
mini band drop to base x 3/3
Rest 60-90"


Conditioning
For time
10 Bar Dips
20 Hi Hang Power Cleans
30 Bar Dips
40 hang power cLean
50 Hand Release Pushups
***load should be manageable for 15 reps on the hang clean unbroken Strength

0 Comments
7:31 am

170613

Strength
4 Sets
Strict Pullups x ME-1
Rest 30-60"
Lateral Step Up w/ Kb on opposite shoulder x 8/8
Rest 60-90"


For Time
20 Down To 1 Cals Assault Bike
40 Down To 2 Walking Lunges
So the first round it 20 cals airdyne and 40 walking lunges. The second round is 19 cals airdyne and 38 walking lunges. Repeat until 1 cal airdyne and 2 walking lunges
16' Time Cap

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