The Power House at Highland
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6:59 am

141231

P1
1- 15 cal row
2- box jumps or step ups per leg
3- abmat sit-ups
4- medball zercher squats 14/10#
5- pushups
6- reverse crunch or hanging knee raises
7- med ball slams #14/10
8- wallball #14/10
9- ring rows
10- airsquats
11- dumbbell hang squat clean at #25/15
12- dumbbell thrusters at #25/15

P2
1- 25 double unders or 1 rope climb or 75 single unders
2- Box Jumps 24/20"
3- GHD or Abmat Sit-ups
4- Power Clean #135/95
5- Pushups
6- Toes to bar
7- American Swings #55/35
8- Wallball #20/14
9- Pullups
10- Airsquats
11- Deadlifts
12- Thrusters #135/95

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10:10 am

141230

P1

A. 4 sets
2- db thruster x 10-15
Rest 60"
Ring row x 8-10 @ 2111
Rest 60"

B. 8' x 40" on: 20" off of Burpees
rest 2', Then,
8' x 40" on: 20" off lunges with a twist
Count total reps for each round!!! We are going to repeat this workout.

C. 2x60" plank hold for time (weighted)

P2

A. 4 sets
Weighted pullup x 3-5 + me strict pullup (unweighted)
Rest 60"
15 unbroken barbell thrusters AHAP
Rest 60-90"

B. Row 2k for time
Rest 7'
7' AMRAP Burpees

C. 3 rounds
20 walking lunges (weighted)
35 abmat sit-ups or 15-25 GHD sit-ups

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9:35 pm

141229

P1

A. 4 sets
1/2 kneeling Single arm press x 8-10 per arm @ 21X0
Rest 45"
Chin-up x 3-5 @ 21X1 (add bands or weight to challenge rep range for given tempo)
Rest 45"

B. 4 sets
2 db or kb single leg deadlift or hex bar deadlift x 5-7
30" rest
Single arm plank 15-20" per side
30-60" rest

C. For time
30-20-10
Russian swings
15-10-5
2-db or kb thruster

D. 500m row for time

P2

A. -Snatch warmup part 1 & 2, review correct missing technique
-Snatch pull + hang snatch 6 x 1+1
Rest 60-90" between sets
***beginner just work snatch pull or hang snatch for 6x1

B. Back Squat @ 30X1
2-2-2-1-1-1-1
50%-65%-75%-80%-85%-85/90%-90/95%
***work quality, torso/angle and depth under high percentage

C. For time
30-20-10
American swing 55/35
Wallball 20/14

D. 500m row for time

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10:25 am

141228

P1

A. 4 sets
2-db hang power clean x 5-7
Rest 45"
Trx pike x 10-15 or supine leg lowering x 10-15
Rest 45"
Side lying db external rotation x 10-15
Rest 45"

B. 3 rounds for time
Row 250m
15 hand release pushups
Row 250m
20 walking lunges
Row 250m
25 abmat sit-ups

P2

A. 4 sets
Hang power clean x 3-5
Rest 60"
Toes to bar x 10-15
Rest 60"

B. 2' Amrap: 1' rest. 4-5 sets.
32/16/8 double unders.
8 dips
8 pullups
Complete 4-5 rounds
***Choose the number of DUs that you can hit unbroken consistently.
***advanced 75 double unders Amrap muscle ups.

C. 3 sets
30" hollow rock
6-12 glut ham raises or 15-20" s/l glut bridge


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9:12 pm

141227

P1

A. 4 sets
1 or 2 kb Goblet squat x 6-8 @ 31X1
Rest 45"
Single arm bent over row x 8-10 @ 2111
Rest 45"
Hollow hold 30-45"
Rest 45"

B. 4 rounds for time
10 Russian step up per leg
30 double unders or 90 single unders or 90" stairs

C. 2 rounds
800m row
20 wallball

P2

A. Front squat (floor or rack) 4 sets of 5 AHAP, all the same weight. Use one or two sets to warmup. Rest 1-2' between efforts.

B. 4 rounds for time
15 front squats (floor) @ 55-60% of above
30 double unders or 90 singles

C. 2 rounds
800m row or run
35 burpees
Rest 4-5' after part b. then complete
C as fast as possible.

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9:03 pm

141226

P1

A. 3 sets
5-10 pushups (incline for scaled)
Rest 30"
30" straight arm plank
Rest 45"

B. 3 sets
DB Push Press x 8-10 (scale to 8-10 chest press + 4-6 box jumps for overhead restriction)
Rest 30"
6 Reverse lunge per leg (weighted)
Rest 30-45"

C. 12' AMRAP 
250m row
14 burpees
Rest 60"

P2

A. 3 sets
Ring pushup x 10
Rest 20-30"
Handstand x 30" (noes and toes, kick up to wall, free standing, whatever is going to be challenging for 30")
Rest 45"

B. Push jerk (from rack or floor) 5x1
Rest 60-90" between sets

C. 5 rounds, each for time
250m row
7 push jerk at 70-75% of B
Rest 60"

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11:14 pm

141224

P1

A. 3 sets
1/2 kneeling upside down kb press x 5-7 per side
Rest 30"
Tall kneeling Pallof (banded) press x 10-15 per side
Rest 30"
Contralateral single leg deadlift x 6-8 per side @ 3011
Rest 30"

B. 14' AMRAP
12 Kb swings
24 wallball
***scale kb swings to row for calories or double unders for low back restriction as needed

P2

A. 4 sets
Bench Press AMRAP @ 65-75%
Rest 60"
Pullups AMRAP, reps must be unbroken
Rest 60"

B. 14' AMRAP
12 Deadlifts @ 50% of recent 1rm
24 wallball

C. 500m row for time

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10:49 pm

141223

P1

A. 4 sets
Sumo deadlift high pull x 6-8 reps @ 11X0
Rest 30"
1 or 2 kb front squat x 8-10 reps @ 22X1
Rest 60"
***sub single leg unilateral deadlift for low back restriction on sdhp

B. 3 rounds for time
400m row or .25mile run or 200 single unders
30 abmat sit-ups
10-15 Bodyweight reverse hypers

P2

Clean and jerk warmup part 1&2

A. Every 2' for 20'
Hang Clean + Clean
50%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 97.5%, 100% (base off max clean)

B. 3 sets for reps
Clean + 5-7 Front Squats @ 75-80% of max from above. 90" rest between efforts

C. Mini-"Michael"
3 rounds for time
500m row or .25mile run or 100double unders or 250 singles
25 back extensions
50 abmat sit-ups

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8:43 pm

141222

P1

A. 4 sets
Feet elevated Ring or TRX Row x 8-10 @ 2111
Rest 30"
40-60" (weighted) forearm plank
Rest 30"
40" hip circle walk (rotate x-walk, monster walk, ankle)
Rest 30"
Arch rock x 20"
Rest 30"

B. EMOM 18-24'
1st minute- 5 pushups, 10 ring or trx row, 15 airsquats
2nd minute- 60" row for calories
3rd minute- rest

P2

A. 4 sets
Bent over row x 6-8 @ 21X1
Rest 15-30"
3-5 dips (weighted if possible) @ 20X1
Rest 60"-90"

B. EMOM 24'
1st minute- AMRAP rounds of Cindy (5 pullups, 10 pushups, 15 airsquats)
2nd minute- 60" AMRAP double unders
3rd minute- rest
***work efficiency and quality and most of all speed

C. 4 x ME L-sit or tuck hold on paralletes, dip bars, boxes or dumbbells or anything that gets you off the ground

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10:31 pm

141221

P1

A. 4 Sets
1 or 2-KB Goblet Squat 8-10 Reps @31X1
Rest 45"
Single Arm Row 10-12 Reps @2111
Rest 45"
Elbows To Hands Plank 6-8 Per Arm or 15-20 TRX Crunch

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

P2

A. Back Squat
5 @ 50%
5 @ 60%
3-5 @ 75%
2-3 @ 80%
2-3 @ 85%
1-2 @ 90%
3-5 @ 80%
3-5 @ 85%

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

C. Weighted Flex Arm Hang For Time
Suitcase Hold For Time
Forearm Plank For Time


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