The Power House at Highland
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0 Comments
10:29 pm

160801

P1 Strength:
EMOM 20'
1- Front or Goblet Squat x 4-6
2- Flexed arm hang x 20-40" or trx pullups x 30" max effort
3- PB forearm plank x 20"
4- Rest

P2 Strength:
Back Squat (High bar or box squat)
10 sets of 2
***work to a max, if you reach a heavy 2 before the 10 sets are up, back of 10-15% and work on speed the rest of the way. rest should be 60"-3'

P1 WOD:
Single arm farmer's walk 100ft R hand
30 shoulder taps (15/15)
Single arm farmer's walk L Hand 100ft
30 step ups (15/15)
Single arm farmer's walk 100ft R hand

P2 WOD:
100ft farmer walk 2-kb's 55/35#
15 burpee deadlifts w/ kb's
100ft farmer walk 2-kb's 55/35#
alternating kb step ups 30 (15/15) hold one kb only in goblet position
100ft farmer walk 2-kb's 55/35#

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9:08 am

160730

P1 Strength:
EMOM 20'
1- Rocket Jumps or step ups x 3-5 per leg
2- ballslam x 6 (explosiveness focus)
3- Wallball x 12 (focus on depth, height of ball, load or all three)
4- Pushups x 6-12 (use assistance in the form of bands or elevation)
5- Hollow hold x 20-40"

P2 Strength:
EMOM 20'
1- Broad Jump Continuous x 3
2- ballslam 35# x 6 (explosiveness focus)
3- wallball x 12 (heavy)
4- pushups x 24
5- Hollow hold x 20-40"

P1 WOD:

P1 100%
For Time
40 Step Ups, alternating (weighted optional)
30 MB Squat Cleans

P2 WOD:
P2 100%
http://games.crossfit.com/workouts/games
For time
40 Box Jump Overs
30 MB Squat Cleans 50/35


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7:03 am

160730

For time with a partner or two:
100 Pullups (can TRX)
200 Thrusters 
300 Situps
1000m row (both partners row full distance) or run to ford parkway and back
***both partners work together to complete all the pullups before moving on to the thrusters.
***on both the pullups and the thrusters one partner works and one partner rests. Both athletes can tackle the situps at the same time.
Groups of 3 is a good idea for keeping volume down.


0 Comments
11:58 pm

160729

P1 Strength:
EMOM 8'
1- wall walk x 2-3 or Straight arm plank x 30-60"
2- 10 updowns

P2 Strength:
EMOM 8'
1- Handstand walk x 50' or 30-60" handstand hold
2- 10 burpees

P1 WOD:
The Rope Chipper
50 ballslams
200 single unders or 50 step ups + 50 calf raises
200m row
.4 mile bike
200m row
200 single unders or 50 step ups + 50 calf raises
50 ballslams
100ft sled pull
http://games.crossfit.com/workouts/games

P2 WOD:
The Rope Chipper
50 ballslams 20/15
50 double unders
200m row
.4 mile bike
200m row
50 double unders
50 ballslams 20/15
100ft sled pull 225/185#
http://games.crossfit.com/workouts/games

0 Comments
10:00 pm

160728

P1 Strength:
EMOM 15'
1- Thruster x 4-6
2- OH Squat x 4-6
3- Warrior 3 x 2-3 breaths per side

P2 Strength:
EMOM 15'
1- Thruster x 2-4
2- Snatch Balance x 3-2-1-1-1
3- Warrior 3 x 2-3 breaths per side

P1 WOD:

For Time
500m Row or Juno Run
30 Single Arm Snatches per side
500m Row or Juno Run
30 Overhead Squats
500m Row or Juno Run
30 DB Thrusters

P2 WOD:
For Time
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65


0 Comments
8:05 am

160727

P1 Strength:
4-5 Sets
Physioball Alternating Dumbbell Chest Press x 6-8 Per Arm
Rest 30-60'
1 or 2-KB Single Leg Deadlift x 6/6
Rest 30-60"

P2 Strength:
5 Sets
Dumbbell Bench Press x 6-10 reps @ 30X1, if you hit 10 reps increase your weight
Rest 30-60'
Sumo Deadlift x 4-6 @ 30X1
Rest 30-60"

P1 WOD:
Tabata
Row for calories
Rest 2'
Step Ups (work r leg for 20", rest 10", then l leg for 20")
Rest 2'
Alternating Tabata
Crossover Symmetry Vertical Press
Alternating Reverse Lunges

P2 WOD:
Alternating Tabata
2-KB Sumo Deadlift High Pull 45/25#
2-KB Push Press 45/25#
Complete one set of SDHP then one set of Push Press, alternating back and forth for 8 sets of each, 8' total
Rest 2'
Then complete Alternating Tabata
Split Squat Jumps
Pushups

0 Comments
11:51 am

160726

P1 Strength:
Every 90" for 5-7 Sets
3-5 DB Snatches + 3-5 Overhead Lunges per arm
***Build while maintaining quality

P2 Strength:
Every 90" for 5-7 Sets
Hang Power Snatch + Overhead Squat
***buiid or maintain and focus on technique, drop to pads

P1 WOD:
Complete as many rounds as possible in 20 minutes of:
Row 400m or Bike .4 Miles
25 Russian Swings, Banded Good Mornings or Pull Throughs
25 Abmat Situp

P2 WOD:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 Russian kettlebell swings, 55/35
25 Abmat Situp


0 Comments
11:49 am

160725

P1 Strength:
Every 90" for 5-7 Sets
1-KB Single arm Squat Clean + 2 Front Squats + 2 Push Press or Push Jerk
***do both sides

P2 Strength:
Every 90" for 5-7 Sets
Clean Pull + Hang Squat Clean + 2 Front Squats + Jerk
***buiid or maintain and focus on technique, drop to pads

P1 WOD:
30-20-10
Alternating Single Leg Box Squats
Horizontal Chest to Bar Row w/ kids pullup bar or TRX Pullup
for time

P2 WOD:
30-20-10
Pistols
Chest to Bar Pullups
for time


0 Comments
7:56 am

160724

P1 Strength:
12'-15' EMOM
1- 15-20 banded pull throughs or 5/5 single leg contralateral rdl
2- Reverse Plank x 30"
3- Parallete or TRX Puhsup x 6-8

P2 Strength:
12'-15' EMOM
1- Russian Swing x 30"
2- Bar Dips x 8-10
3- Hollow hold x 30"

P1 WOD:
20' AMRAP
10 Med Ball Over Shoulder
20 Step Ups 10/10
100 Single Unders or 12 Cal Row
Rest 60"

P2 WOD:
20' AMRAP
10 Med Ball Over Shoulder
20 Step Ups 10/10 w/ Med ball
30 Double Unders or 15 Cal Row
Rest 60"

0 Comments
8:13 am

160723

P1 & 2 Strength:
EMOM 12'
1- Front Squat x 10 Reps
2- Single arm, single leg overhead db press x 10/10 (r foot elevated r hand press, left foot grounded, and visa versa)
3- Straight arm plank x 20"

P1 WOD:
2 Rounds as a team
100 Wallball 20/14
100 Situp Throw Catch
Run to Juno and back via bayard or Row 600m each

P2 WOD:
2 Rounds as a team
100 Wallball 20/14
100 Situp Throw Catch
Run to davern and back via bayard or Row 1000m each
(divide the reps between the two partners, both partners can work at the same time

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