The Power House at Highland
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10:00 pm

160601

160601

P1 Strength:
Single Arm KB Press
Work to 1RM following this rep scheme
7/7 - 5/5 - 3/3 - 1/1 - 1/1 - 1/1
***between sets complete 4/4 weighted step ups with farmer grip
REST 30-60” between movements
scale single arm press to upside down press x 6-8 for shoulder restriction

P2 Strength:
Press Week 3
5@55%
3@65%
5@75%
3@85%
1+@95%
make sure to use training max for all calculations

P1 WOD:
15’ EMOM
1- AMRAP Single Unders or 20” calf raises + 40” AC Monostructural
2- 4/4 DB Power Snatch
3- 6-10 Horizontal Row or Assisted Pullup

P2 WOD:
15’ EMOM
1- AMRAP Double Unders
2- 8 Hang Power Snatch 95/65
3- 6-10 Chest to Bar Pullups

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10:00 pm

160531

160531

P1 Strength:
Hex Bar or Single leg deadlift
Work to 4RM Hex Bar Deadlift following this rep scheme
12-8-6-4-4
Single leg deadlift is contralateral 4/4 with one or two kb’s @ 31X1
***Between sets complete 2x inchworm to maximum extension with a 10” hold at end range

P2 Strength:
Deadlift week 3
5@55%
3@65%
5@75%
3@85%
1+@ 95%
make sure to use training max for all calculations

P1 WOD:
4 Rds each for time
12 cal row or AB
15 goblet squats
10 updowns with plate jump
rest 60”

P2 WOD:
4 Rounds
20 cal row or AB
15 Front Squats from the ground (95/65)
10 Bar over burpees
Rest 60”
***drop to pads

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9:06 pm

160530

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



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10:00 pm

160529

P1 Strength:
4-5 Sets
Single Arm Push Press to OH Squat x 4/4
Rest 30"
Hollow Rock w/ PVC Pipe Overhead
Rest 30"
PB Lying Opposites x 4-5/e
Rest 30"

P2 Strength:
Every 90" for 7 Sets
Snatch Balance 3-2-2-1-1-1-1
***goal of the snatch balance is speed and control into the bottom. load should be 10-20# heavier than best snatch by the end

P1 WOD:
40 cal row
7/7 Split Squat to Overhead Press
30 Cal Row
5/5 Split Squat to Overhead Press
20 Call Row
3/3 Split Squat to Overhead Press
For time
***weight should be equal to max load used for single arm overhead squat in today's strength section w/ that load db in each hand

P2 WOD:
7 OH Squats
30 Cal Bike
5 OH Squats
20 Cal Bike
3 OH Squats
For time
***weight should be 75% of today's snatch balance, use a rack


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10:00 pm

160528

P1 Strength:
5 Set Total
Assisted Pullups Max Reps @ 21X1 or Bent Over Row Max Reps @ 21X1
rest 60"
TRX Pushups Max Reps @ 21X1 or DB Chest Press Max Reps @ 21X1
Rest 60"
Power Clean x 2-4
Rest 60"

P2 Strength:
5 Set Total
Pullups Max Reps @ 21X1
rest 60"
Dips Max Reps @ 21X1
Rest 60"
Power Clean x 2-4
Rest 60"

P1 WOD:

P1 Event 4: 4 Rds for time
14/14 Single leg box squats
15 Power Cleans weight of choice or db's
***use pads for cleaning and dropping
***p2 front squat standard is required for using barbell for this workout
16' time cap

P2 WOD:

Regional Event 4 : 4 Rounds for time
28 Pistols
15 Power Cleans
115/75#
***use pads for cleaning and dropping
***p2 front squat standard is required for using barbell for this workout
16' time cap


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10:00 pm

160527

P1 Strength:
Double KB LP (Week 3)
10 russian swings
9 goblet squats
6 double kb thrusters

P2 Strength:
Double KB LP (Week 3)
5 Double KB Swings
9 Double KB Front Squats
6 Double KB Thrusters

P1 WOD:
“Filthy 50″
15' AMRAP
10 Step Ups Per Leg
20 TRX Pullups
20 Ballslams
20 Walking LUnges
20 Hanging Knee Raises or X-Men
20 Push Press or Crossover Symmetry Vertical Press
20 Supermans ASIS on abmat
20 Wallball Shots
20 Shoulder Taps
100 Single unders

P2 WOD:
“Filthy 50″
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/30)
50 Back Extensions
50 Wallball Shots (20/14)
50 Burpees
50 Double Unders

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10:00 pm

160526

P1 Strength:
Every 90" for 7 Sets
3 DB Snatches + 5 OH Reverse Lunge per side
complete 3 snatches with the r hand and then 3 reverse lunges with the r leg while the r hand is overhead, then switch sides

P2 Strength:
Every 90" for 7 Sets
3 - Position Snatch

P1 WOD:
3 RFT
20 Counterbalance Squats
20 Step Ups 10/10
20 X-Men
***emphasize depth on the squats and stability on the step up

P2 WOD:
3RFT
20 Single Arm OH Walking Lunges 55/35
30 Double Unders
40 Abmat Situps

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10:00 pm

160525

P1 Strength:
4x
Single Arm KB Press 10-7-5-3 per side
***only increase weight if load or effort increases
30"
45" TRX Forearm Plank
Rest 60"

P2 Strength:
Press
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
***make sure to use 90% of actual 1RM or TM for all calculations

P1 WOD:
15' EMOM
1- Row or AD for Cal
2- 10 Power Clean weight athlete's choice, dumbbells or bar
3- 15 Wallball
***score is total calories across the 5 rounds

P2 WOD:
15' EMOM
1- Row or AD for Cal
2- 10 Power Clean 135/95 from pads
3- 20 Wallball 20/14
***score is total calories across the 5 rounds

0 Comments
10:00 pm

160524

P1 Strength:

Goblet Squat or Front Squat
Work to 10RM following this rep scheme: 15-12-10-10-10
***between sets complete 6-8 horizontal row

P2 Strength:
Back or Front Squat
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ 90%
***make sure to use 90% of actual 1Rm or TM for all calculations

P1 WOD:
8' AMRAP
150 single under
12 Step Ups 6/6
10 band assisted pullups or upright kb row

P2 WOD:
8 Minute AMRAP:
40 Double Unders
12 C2B Pull Ups
10 Front Rack Reverse Lunges

0 Comments
10:06 pm

160523

P1 Strength:
Hex bar or single leg deadlift
***if using hex bar, athletes need to have sorensen test 2' passed. For sets and reps on Hex Bar work the following 10-8-6-6-6, one of the sets of 6 should be a 6rm
***if working single leg deadlift work contralateral in sets of 5 per leg
***complete 4 sets of db chest press or trx pushups between sets

P2 Strength:
Deadlift
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
***make sure to use 90% of actual 1Rm or TM for all cachelations

P1 WOD:
21-15-9
Row Cal
ballslams
db push press

P2 WOD:

21-15-9
Row Cal
Deadlifts
Ring Dips
***use 65% of training max for deadlift in wod
***choose ring or bar dips based on capacity

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