The Power House at Highland
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10:00 pm

160501

P1 Strength:
4 Sets
Narrow Grip DB Bench Press on FR or PB x 12 -10- 8- 6
Rest 30"
Counterbalance Squat x 6-8 with 3" pause in the bottom position for every rep
Rest 30"
1/2 kneeling MB Chop, knee on blue side of bosu
Rest 30"

P2 Strength:
Narrow Grip BB Bench Press
10-7-5-5-5
***between sets complete 8/8 - 8/8 - 6/6 - 6/6 MB Chop in Split Stance

P1 WOD:
In teams of three, complete five rounds each, for max reps, of:
Shoulder Taps or DB Chest Press
200 Foot Farmer’s Carry (4 trips down and back in the front)
Wall Ball Shots
Only one partner @ each station;
partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

P2 WOD:
In teams of three, complete five rounds each, for max reps, of:
Push-Ups
200 Foot Farmer’s Carry (4 trips down and back in the front)
Wall Ball
Only one partner @ each station;
partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.


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10:00 pm

160430

P1 Strength:
4-5 Sets
Suitcase KB Deadlift x 8/8 - 6/6 - 6/6 - 4/4
***between sets complete 15" per side arm bar

P2 Strength:
Work up to a medium heavy weight with the hex bar deadlift
10-7-5-5-5
***between sets complete sets of 4-6 see-saw press

P1 WOD:
For Time
21 Cal row
21 Thrusters AC
15 Cal Row
15 Thrusters AC
9 Cal Row
9 Thrusters C

P2 WOD:
For Time
21 Cal row
21 Thrusters 95/65
15 Cal Row
15 Thrusters 95/65
9 Cal Row
9 Thrusters 95/65

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10:00 pm

160429

P1 Strength:
4-5 Sets
4/4 Plate OH Split Suqats
Rest 30-60"
Deadbug x 30"
Rest 30-45"
Physioball Hip Bridge x 30"
Rest 30"

P2 Strength:
OH Squat 5 Sets to find a max
OH Squat x 6-4-2-1-1
Between each set complete 3/3 physioball roll, reach & lift

P1 WOD:
"Nancy"
5 Rounds for time
400m run or row
20 Plate OH Split Squats 10/10

P2 WOD:
"Nancy"
5 Rounds for time
400m run (watson)
15 OH Squats 95/65
https://www.crossfit.com/workout/2009/07/15#/comments

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10:00 pm

160428

P1 Strength:
4 Sets
Single or DU Practice x 45" or 30" AD Sprint + 15 Calf Raises
Rest 30-45"
Pike hold feet on box or pb x 20-30"
Rest 30-45"
4 weighted DB Step Ups per leg + 4 Renegade Row with DB's per side
Rest 30-45"

P2 Strength:
4 Sets
Double Under Practice Max in 45" or 45" Practice
Rest 30-45"
Wall walk x 2-3 or HSPU x 3-5
Rest 30-45"
4 weighted DB Step Ups per leg + 4 Renegade Row with DB's per side
Rest 30-45"

P1 WOD:
2 RdsFor TIme
50 Single Leg Box Squats
40 Shoulder Taps
30 Calories
20 TRX Pullups or BA Pullups
15' Cap

P2 WOD:
2 Rds For Time
50 Pistols
40 DU
30 Burpees
20 Chest to Bar Pullups
15' Cap

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10:00 pm

160427

P1 Strength:
5 sets of
1 or 2 KB Box Squat x 10-10-7-7-5
Rest 30"
R Arm 100ft carry
Rest 30"
L arm 100 ft carry
Rest 30"

P2 Strength:
5 sets of:
Front Rack Box Squat or 2-KB Box Squat x 10-7-5-3-3
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 feet
Rest 45 seconds

P1 WOD:
AMRAP 12'
250m row
20 wallball

P2 WOD:
AMRAP 12'
250m row
20 Wall Ball Shots




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9:02 am

160426

P1 Strength:
4 Sets
Half kneeling KB Press to windmill x 5/5-5/5-3/3-3/3
Rest 30-45"
TRX or Ring Pushup x 6-8
Rest 30-45"
Physioball lying opposites x 5/5
Rest 30-45"

P2 Strength:
7 Sets
Hang Power Clean x 5-5-4-4-3-2-2
Rest 30-45"
Ring or Bar Dips x 4-6
Rest 60"

P1 WOD:
9' AMRAP
50 ft Bear Crawl
3/3 1/2 TGU

P2 WOD:
9' AMRAP
50 ft Bear Crawl
1/1 TGU

0 Comments
9:00 pm

160425

Strength: 
P1: 
16' EMOM (4 sets each)
1- DB Push Press 10-8-6-4
2- Goblet or BW Split Squat x 8-12 per leg
3- Abstrap hanging knee raises x 8-12
4- Single Leg RDL x 4/4 Contralateral

P2: 
16' EMOM (4 sets each)
1 – BB Push Press x 10-8-6-4
2 – Goblet Split Squat x 5 reps per leg
3- Toes to Bar 2 sets of 3-5 reps
4 – KB Swing x 10-12

Conditioning: 
P1:
0-6'
AMRAP
10 TRX Pull-Ups or 5 Assisted
10 Push Press AC
10/10 Split Squats
@10'
800m row or Juno Run
Max reps walkout to shoulder tap or burpees with hands on box
@20'
Row 500m
20 Abstrap knee raises
Max hollow body hold, active rest in arch
***athletes have 4' to rest after each 6' AMRAP


P2: 
0-6'
AMRAP
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
@10'
1000m row or run to Ford Parkway and Back
Max reps burpees until 6'
@ 20'
Row 800m or Run 800 to Juno and back
20 Toes to Bar
Max Reps of Push-Ups
***athletes have 4' to rest after each 6' AMRAP

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10:00 pm

160424

P1 Strength:
EMOM 15'
1- KB Push Press to OH Squat x 5/5
2- Walkout to plank diagonal x 5/5
3- rest, quad t-spine rotations

P2 Strength:
EMOM 15'
1- OH Squat x 2-4
2- Wall walk x 2-3 or HSPU x 3-6
3- rest, quad t-spine rotations

P1 WOD:
For Time
21 Goblet Squat
15 Single Arm Push press / arm
9 DB Snatch per arm
Rest 4'
3RFT
15 Hanging Knee Raises (abstraps)
20 walking lunges

P2 WOD:
For Time
21 OH Squats 75/55
15 Hang Squat Clean Thruster
9 Power Snatch
Rest 4'
3RFT
15 Toest to Bar
20 split jumps


0 Comments
10:00 pm

160423

P1 Strength:
DB Complex
8 Strict Press + 10 bent over row + 10/10 walking lunges db
45” forearm plank
rest 60”
5 sets

P2 Strength:
Oly Complex Squat
Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 Max
5 sets to find a max
rest 60-120” between sets
drop to pads

P1 WOD:
12’ AMRAP
150-100-50
Single Unders
42-30-18
Situps

P2 WOD:
12’ AMRAP
42-30-18
Double Unders
Situps


0 Comments
10:00 pm

160422

P1 Strength:
4 Sets
8-6-4-4 KB Sumo Deadlift High Pull increasing load across the 4 sets or scale to 8/8-6/6-4/4-4/4contralateral rdl for lb.
rest 30-60”
8-6-4-4 Push Press Increasing load across the 4 sets. scale to 1/2 kneeling upside down or goblet press for sr
rest 30-60”
Box Jump or Step up x 4/4-6/6
Rest 30-60”

P2 Strength:
4 Sets
8-6-4-4 Barbell Sumo Deadlift High Pull increasing load across the 4 sets
rest 30-60”
8-6-4-4 Push Press Increasing load across the 4 sets
rest 30-60”
Box Jumps x 4-6
Rest 30-60”

P1 WOD:
Fight Gone Bad
3 Rounds of
wallball
sdhp or alternating s/l deadlift w/ 2 db’s
alternating step ups
push press or walking plank
row (calories)

P2 WOD:
Fight Gone Bad
https://www.crossfit.com/workout/2008/06/25#/comments
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


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