The Power House at Highland
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11:22 am

140316 Tiger Balm

"To give anything less than your best, is to sacrifice the gift." - Steve Prefontaine

Warm up: 500m or 2’ jump rope

20 banded split squats per leg

20 trx pullup

10 pass throughs

20 shoulder touch

20 grasshopper

20 med ball press 10 per side

30” pigeon per leg

1’ per side shin to wall

foam roll: it bands, quads, back, calf-achilles, lats

 

Skill/Strength: Every minute on the minute for 8 minutes

20 American Swings (even)

Forearm Plank 45” (odd)

 

Then, Hang Squat Clean Thruster with 2-db’s or 2-kb’s on the minute for 10’.

2x Heavy or 5x Medium. Pick either 2 reps or 5 reps and stick with it. 

 

4Rds:

75 Single Unders (jump rope or 15 double unders)

20 abmat situps

20” arch rock

 

Recovery: 2’ per side super couch


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11:23 am

140315 Sky's the Limit

The greatest pleasure in life, is doing the things people say we cannot do." - Walter Bagehot

Warm up: 500m or .25 mile run

3-2-1 Turkish Getup

20-15-10 Goblet squat

10-10-10 TRX Pullup

***rotate between movements, increase load as reps go down

Pigeon 1’/1’

Hip flexors 45”/45”

Foam Roll 3’ Choice

 

Strength:

1 or 2-KB Deadlift

10-10-8-6-4-4-4

**Half-kneeling press between sets 7 per side with an upside down kettlebell

 

Engine:

27 Situps

3 Rounds 10 Wallball 10 ballslams

27 Situps

2 Rounds 10 wallball 10 ballslams

27 situps

1 round 10 wallball 10 ballslams

Accessory:

3 Rounds

DB Narrow Press on Foam Roller x10-15

TRX Crunch x 15-20


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9:17 am

140312 Shark

P2

Bent over row

Step Up

6 rds for load

5 t2b, 10 slam, 15 wall toss

3 rds for time

good morning

front racked lunge 

3 rds for quality

wheel, hollow 

 

CorpFit 

3-Pos Clean 

20 RM Back squat, ME Front Squat

4x: 400m 15 GHD/25 ABS


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9:13 am

140311 Trustworthiness

From Coach Mark Divine:

Trustworthiness is the glue that holds relationships and teams together.

To better understand this concept, let's dispel some common myths about trust:

I. Trustworthiness is a soft skill only. Wrong. Trust is a combination of soft and hard skills. 

II. Trustworthiness is developed slowly, over time. Wrong. It can be created and destroyed quickly. The key is to develop the habit of maintaining trustworthiness at all times, which takes discipline. 

 

P1/P2

Hang clean and jerk (above knee) Max

Back Squat 20RM, Front Squat ME

1' Wallball, 1' burpees 3rds for reps

 

Corp Fit

Press 1RM 

2 x 2' Jump Roper

Wallball/Burpee 3 rds for reps, 1' each

 

JYD
Clean + 5x Thruster + 4x Lunge

40 burpee

50 airsquat

60 clean and push press

70 OH lunge

80 STC

EC: Speed deadlift, hollow rock, weighted chins and pushups


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9:05 am

140310 Life Goes On

P2

7 x 1 Snatch (Blocks)

14.2

Front Squat 3RM

 

CorpFit

Back Squat 1RM

2k or 1 mile test

Weighted Chinup 1RM

HSPU or hold

 


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8:22 pm

140309 Lights Please

P1/P2

Back Squat 5RM

Then, 4 Rds 70% + ME Pullups or 3-Pos Clean + Ring Dips

30-20-10

Wallball

Row For Cals

3 Rds: Abmat, Bosu Side Planks, Uni TT's Or GHD/L-Pullup

 

Edina

Max hang clean (full) 

1...10 Squat clean @ 60%

10...1 Pushup

 

Kula

3 x5 Hang squat clean + Push Press

3x 5 Front Squat

10 AKS + 10 Front Squat 2 Rds/3'

12+12'/3'

14+14/3'


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8:22 pm

140308 Keys and Batteries

P1/P2

1 Clean 5 Thrusters 4 Lunges Max with 2-DB's or KB's

Tuck 

Then, w/ partner

40 burpees

50 AKS

60 Clean and Push Press

70 OH Lunge

80 Abmat Situp

 

Front Squat 5RM

Speed Deads

Yoke or Accessory


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8:21 pm

140307 Unconditional Love

P1/P2

Front Squat 5RM

Then, 3 Rds

10 burpee pullups

20 Step up 10/10

30 cal row

90" between rds

 

3rds: weighted abmat, narrow press db's, mtn climber, bo rows

 

JYD

Pistons + Chinups

BSS + Pushups

Deadlift Hex Bars

For Quality: Ring pushups, T2B, Crow 

 

 

Open 14.2

 


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8:21 pm

140306 To Zion

 

P1/P2

Hi hang clean Max

Clean ext + dips

1' farmer carry, 1' ring plank, 1' ballslam/ 3 rds


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8:20 pm

140305 Blind to You

JYD 

1A Back Squat 3x5

1B Sit to Box Jump 6x

2A DB Strict Press 

2B 2-kB rdl

4 rds, 3' per round: 250m, 50 su 25 r/l + 50 alt

2 rds: heel touch, toe touch, reverse crunch

 

 


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