The Power House at Highland
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10:00 pm

160701

P1 Strength:
4-5 Sets
Sumo KB Deadlift x 12-10-8-8-8
Rest 30-60"
KB Arm Bar x 15-20" per side
Rest 30-60"

P2 Strength:
Sumo Deadlift
5 @ 50%
3@60%
3@70%
3@80%
3+ @ 90%
***make sure to use training max for all calculations: training max is 90% of 1RM from two weeks ago
***between sets complete 3 sets of kb arm bar x 15-20" per side

P1 WOD:
For Time
40 DB chest Press or Shoulder Taps
300m
40 Pullups
300m
30 DB chest Press or Shoulder Taps
300m
30 Pullups
300m
20 DB chest Press or Shoulder Taps
300m
20 Pullups
300m
25' time cap

P2 WOD:
For Time
50 Pullups
500m row
50 Pushups
500m row
40 Pullups
500m row
40 Pushups
500m row
30 Pullups
500m row
30 Pushups
500m Row
25' time cap

0 Comments
10:00 pm

160630

P1 Strength:
10' EMOM
1- KB windmill x 4/4
2- OH Lunge x 6/6

P2 Strength:
10' EMOM Snatch Balance

P1 WOD:
For Time
15/15 KB Windmills
15/15 Plate OH Walking Lunges

P2 WOD:
Isabel w/ Squat snatches
30 Squat Snatches for time, use 65% of heaviest snatch balance from above or 135/95, whatever is lighter

0 Comments
10:00 pm

160629

P1 Strength:
Double KB LP (week 8)
Every 2 Minutes for 5 sets:
10 Russian Swings
10 Goblet Squats
15" side plank per side

P2 Strength:
Double KB LP (week 8)
Every 2 Minutes for 5 sets:
10 Double KB Swings
10 Double KB Front squats

P1 WOD:
21-18-15-12-9-6-3 Reps for Time of:
Shoulder Taps per side
Row for Cals
Calf Raises

P2 WOD:
"Flight Simulator"
5-10-15-20-25-30-35-40-45-50
Unbroken Double Unders
For time


0 Comments
10:00 pm

160628

P1 Strength:
4 Sets
1/2 kneeling upside down kb press x 8/8
Rest 30-60"
PB Russian Twist x 4/4
Rest 30"
Quad t-spine rotation x 4/4
Rest 15"

P2 Strength:
Press
5 @ 50%
3@60%
3@70%
3@80%
3+ @ 90%
***make sure to use training max for all calculations: training max is 90% of 1RM from two weeks ago

P1 WOD:
4 rounds for time of:
Watson Run or Row 400m
15 Push Press
***Sub CrossOver Symmetry ATYT x 5 for shoulder restriction

P2 WOD:
4 rounds for time of:
Watson Run
15 push presses (135/95)

0 Comments
10:00 pm

160627

P1 Strength:
4-5 Sets
Front or Goblet Squat 5-5-3-3-3 @ 3311
Rest 30-60"
PB Stir the Pot
Rest 30-60"
Crossover Symetry Vertical Press x 5 reps @ 3311
Rest 30-60"

P2 Strength:
Front, Back or Box Squat 5/3/1 Week 2
5 @ 50%
3@60%
3@70%
3@80%
3+ @ 90%
***make sure to use training max for all calculations: training max is 90% of 1RM from two weeks ago
***last set is max effort

P1 WOD:
Seven rounds for time of:
10 Wallball shots
10 Pull-ups
***choose trx or assisted or bent over row for pulling

P2 WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
https://www.crossfit.com/workout/2011/03/13#/comments


0 Comments
7:20 am

160626

P1 Strength:
4 RFQ
Bent Over row x 8-10
rest 30", 1 or 2 kb weighted SPlit Squat x 6-8 per leg
rest 30", BOSU Plank, hands in triangle
Rest 30"

P2 Strength:
4 RFQ
Bent Over row x 6-8
rest 30", 1 or 2 kb weighted SPlit Squat x 6-8 per leg
rest 30", Ring Plank x 40"
Rest 30"

P1 WOD:
14' AMRAP
21 Cal Row
15 American Swings 35/20
9 Push ups/18 Shoulder Taps

P2 WOD:
14' AMRAP
21 Cal Row
15 American Swings 55/35
9 Ring Pushups

0 Comments
10:10 pm

160625

P1 Strength:
4 Set Total
Max Horizontal Row or Assisted Pullup
Rest 60"
Max DB Bench Press or Parallete Pushups
Rest 60"
***Reps should be below 15 or increase difficulty

P2 Strength:
4 Set Total
Max Strict Pullups
Rest 60"
Max Dips
Rest 60"
***Strict means hollow body position through full range of motion

P1 WOD:
5 Rounds with a partner
1' Max calorie row
Rest while your partner completes their row
Immediately upon completion of the row both partners tackle the following together, 1 person resting 1 person working
100 walking lunges
200 ballslams
300 abmat situps

P2 WOD:
5 Rounds with a partner
1' Max calorie row
Rest while your partner completes their row
Immediately upon completion of the row both partners tackle the following together, 1 person resting 1 person working
100 OH Walking lunges 45/25
200 ballslams
300 abmat situps


0 Comments
11:37 pm

160624

P1 Strength:
KB Long Cycle Week 7
Every 2 Minutes for 5 Sets:
10 Russian Swings
10 1 or 2 KB Squats
30" Hollow hold

P2 Strength:
Double KB LP (Week 7)
Every 2 Minutes for 5 Sets:
1 Double KB Swing
10 Double KB Squat Cleans
9 Double KB Front Squats

P1 WOD:
21-15-9
Sumo Deadlift High Pull
OH Squat
KB or band tension for sdhp
pvc or empty bar for oh squat

P2 WOD:
21-15-9
Sumo Deadlift High Pull
OH Squat
see below re loading
***Make sure to use pads for any dropping
***sdhp weight should be total weight from heaviest kb's used above
***first set of oh squats should be unbroken

0 Comments
10:00 pm

160623

P1 Strength:
EMOM 10'
1- Thruster x 5-5-3-3-3 ***only reduce reps if weight increases
2- Renegade Row no pushup x 6/6
Then, Half Kneeling Single arm DB or Upside down KB Strict Press work to 5RM or complete 4 sets of 10/10
***complete 4/4 pb stir the pot between sets

P2 Strength:
EMOM 10' Squat Clean Thruster
Press
5 @ 55%
5@65%
5@75%
5@85%+
***make sure to use training max for all calculations: training max is 90% of last weeks 1RM


P1 WOD:
3 Rounds for Time
10 Updowns with a shoulder tap on each rep
100 Single Unders

P2 WOD:
3 Rounds for Time:
20 Burpees
50 Double Unders



0 Comments
8:08 am

160622

P1:
4-5 Sets
Sumo KB Deadlift x 15-12-10-10-10
Rest 30-60"
Tuck hold on dip bars or paralletes x 10-20"
Rest 30-60"

P2:
Sumo Deadlift
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
***sorensen test and hex bar at bw x 15 is required for 5/3/1 deadlift
***between sets work strict bar dips in sets of 3-5 adding weight as appropriate, standard for dips is 20 pushups for men and 5 pushups for women

P1:
6 Rounds for reps
200m row + AMRAP Hanging Knee Raises in remaining time
work 90" on: 90" off

P2:
6 Rounds for reps
300m row + AMRAP Toes to Bar in remaining time
work 90" on: 90" off


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