The Power House at Highland
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0 Comments
9:05 am

171016

5 Rounds
2kb front squats from the floor x 6
Inverted row x 20" ME
Front plank and reach x 5/5

10' AMRAP 
15 wall ball
35 double under
1 wall walk

0 Comments
4:00 am

171015

5 Rounds
OH Press x 6
Skater Squat x 6/6
Weighted Hollow Rock x 12

18' AMRAP
12 Push Press
16 Box Jumps
20 Hanging alternating knee raises 

0 Comments
4:00 am

171014

Teams of 3:
2 rounds for each athlete - 
30/20 calories on AB 
*first athlete moves to farmer's hold
30 push ups/60 shoulder taps
*athlete moves to shoulder hang
SA KB Deadlift x 15/15
*athlete moves to forearm plank 

0 Comments
4:00 am

171013

6 Rounds
Back squat x 3
1-Arm DB Row x 4/4
Lying Opposites x 10/10

15' EMOM
1- 20" ME Pull Ups
2- 45" air squats
3- 30" shuttle run



0 Comments
4:00 am

171012

For 36', rotate stations every 3' 
Station 1: 500m row
Station 2: AMRAP 50ft backward sled pull + 5 db over shoulder
Station 3: 1 round: 10 Burpee Pull ups, 10 t2b, 10 alternating reverse lunge (goblet)

0 Comments
4:00 am

171011

4 Rounds
Trap Bar DL x 6
Push Press x 4
Banded Leg Lowers x 8/8
3 Pos Push Up + T- Arch Hold x 10" each + 15"

10' EMOM 
3 Ball Slams + 10 lateral hurdle jumps 

0 Comments
4:00 am

171010

5 Rounds
Front Squat x 5/4/3/3/3+
Pull up x (1/2 of ME)
SL Half Step Down x 10/10
Front plank + hip taps x 15" + 10

Conditioning
FOR TIME 
30 wall balls
50 double unders
100ft SA OH walking lunge
100 double unders
100ft SA OH walking lunge
50 double unders
30 wall balls 

0 Comments
4:00 am

171009

Power
10' EMOM 
3-pos clean 

Strength
20' EMOM
1- Renegade Row x 8
2- 2KB Front Rack Reverse Lunge
3- Swimmers x 10
4- T2B X 8

Conditioning
DOUBLE TABATA 
Mountain Climbers 
Russian Twist

0 Comments
4:00 am

171008

Strength
5 Rounds
3-position snatch x 1/1/1
Weighted inverted row x 6
shin to wall or wall slides x 60"

Conditioning
300m row
10 db snatches
300m row
20 db snatch
300m row
30 db snatch

0 Comments
4:00 am

171007

Strength
Hang Clean 
2 every minute on the minute for 12 minutes

Conditioning
Synchronized Partner WORKOUT!
12 bar facing burpees
12 front squats
400m farmer carry
24 bar facing burps
48 front squats
800m farmer carry
 

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