The Power House at Highland
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0 Comments
11:00 pm

160901

P1 Strength:
12-15' EMOM
1- Single leg contralateral rdl x 4/4
2- 15" AMRAP Goblet Squat
3- PB Forearm plank x 30-40" or stir the pot x 15-20"/e

P2 Strength:
10-12 Sets
Band Resisted Hex Bar Deadlift x 10" AMRAP
Rest 30" -45" between sets
Load 35% + 25% band tension

P1 WOD:
30" on : 30" off
shoulder taps to 50/50
wallball to 75
abmat to 100

P2 WOD:
30" on : 30" off
burpees until you get to 50
wallball until you get to 75
abmat situps until you get to 100


0 Comments
11:00 pm

160831

P1 Strength:

3-5 Sets
10-15 TRX Pullups
Rest 30-60"
Reverse Plank x 30-90"
Rest 30-60"
Sumo Stance MB or band resisted good mornings x 8-12
Rest 30-60"

P2 Strength:
3-5 Sets
10-15 False Grip Ring Rows
Rest 30-60"
Ring Dips x ME @ 3311
Rest 30-60"
Sumo Stance BB good mornings x 6-8
Rest 30-60"

P1 WOD:
AMRAP 12'
7 Renegade Row
50 Single Unders
20 r leg only
20 l leg only
50 backwards single unders
***sub 400m row for lower leg restriction

P2 WOD:
AMRAP 12'
7 Bear Complex 95/65
35 Double Unders

0 Comments
6:00 am

160830

P1 Strength:
20' EMOM
1- MB Squat Clean and Toss over shoulder x 2/2
2- DB Chest Press on Foam Roller x 10-15
3- 60" AD or Row
4- Hanging knee raises
5- rest

P2 Strength:
20' EMOM
1- MB Squat Clean and toss over shoulder x 2/2
2- Hand Release Pushups x 20/15
3- 60" stair sprint or incline treadmill run
4- Toes to bar x 10-15
5- rest

P1 WOD:
3 rounds for time
8/8 Mountain climbers
4/4 MB OVer Shoulder
16 Updowns

P2 WOD:
3 rounds for time
MB Step up alternating legs, mb held at sternum height x 8/8
MB Over shoulder x 4/4
25 burpees


0 Comments
7:00 am

160829

P1 Strength:
20' EMOM
1- Goblet Box Squat x 6-8
2- Step Ups x 5/5
3- Pullup Negatives x 3-5 @ 61X1 or trx pullup x 6-8 w/ 3" negative
4- 20" straight arm plank

P2 Strength:
20' EMOM
1- Front Rack Box Squat x 3-5
2- Box Jumps x 10 for height
3- Weighted Pullup x 3
4- 20" straight arm plank

P1 WOD:
For Time
800m run or row
40 Jumping Pullups
600m run or row
40 Ring Rows or trx pullups
400m run or row

P2 Strength:
For Time
800m run (davern)
40 Strict Pullups
600m run (Juno)
40 Kipping Pullups
400m run (watson)
40 Ring Rows

0 Comments
7:18 am

160828

P1 Strength:
12' EMOM:
1- Single unders x 45" or aerobic x 30" plus calf raises x 30"
2- Single arm kb clean to upside down press x 5/5
3- Goblet Squat x 8-12

P2 Strength:
12' EMOM:
1- 45" Double under practice
2- Single arm kb clean to upside down press x 5/5
3- Goblet Squat x 8-12

P1 & 2 WOD:
5 Rounds:
12 2-DB Push Press
10 Alternating Reverse Lunge
8 Deadlift
*** use one pair of dumbbells for the whole complex, rest as needed between sets to make sure all reps are unbroken

0 Comments
7:16 am

160827

P1 Strength:
15' EMOM:

1- Hang Squat Clean + 2-3 Front Squats
2- TRX Pullup x 8-12
3- Single leg box squat x 6-8/e

P2 Strength:
15' EMOM:
1- Hang Squat Clean + 2-3 Front Squats
2- Pullup x 8-12 (add assistance as needed to make sure reps are in this range)
3- single leg box squat x 6-8/e

P1 WOD:
For time w/ a partner
20-16-12-8-4
Hang Squat Cleans (db's or trainging bar)
50-40-30-20-10
Abmat

P2 WOD:
For Time w/ a partner
20-16-12-8-4
Hang Squat Cleans 135/95
100-80-60-40-20
Abmat


0 Comments
7:16 am

160827

P1 Strength:
15' EMOM:

1- Hang Squat Clean + 2-3 Front Squats
2- TRX Pullup x 8-12
3- Single leg box squat x 6-8/e

P2 Strength:
15' EMOM:
1- Hang Squat Clean + 2-3 Front Squats
2- Pullup x 8-12 (add assistance as needed to make sure reps are in this range)
3- single leg box squat x 6-8/e

P1 WOD:
For time w/ a partner
20-16-12-8-4
Hang Squat Cleans (db's or trainging bar)
50-40-30-20-10
Abmat

P2 WOD:
For Time w/ a partner
20-16-12-8-4
Hang Squat Cleans 135/95
100-80-60-40-20
Abmat


0 Comments
10:16 pm

160826

P1 Strength:
20" on : 10" off for as many rounds as possible...
12 ballslams
Hollow rock

P2 Strength:
30" Russian Swing : 30" rest x 8-10'

P1 WOD:
8-10 Rounds
1' of monostructural
15" rest
30" of db bench press or reverse plank
15" rest

P2 WOD:
https://www.crossfit.com/workout/2014/04/25#/comments
10 Rounds
1' of rowing
15" rest
30" of ring dips
15" rest

0 Comments
10:14 pm

160825

P1 Strength:
10-12' EMOM
1- 4-6 Thrusters
2- Single leg rdl x 4/4

P2 Strength:
10-12' EMOM
2-4 BB Thrusters

P1 WOD:
5 Rounds for time
Plate oh alternating reverse lunge x 5/5
15 knees to chest w/ abstrap

P2 WOD:
5 rounds for time of:
135/95. barbell overhead alternating reverse lunge x 5/5
15 knees-to-elbows

0 Comments
8:46 am

160824

P1 Strength:
3-5 Sets
TRX Pullup x 8-12 @ 31X1
Rest 30-60"
Reverse Plank Slider walk x 50'
https://www.youtube.com/watch?v=jrMgyikb8N4
Rest 30-60"
MB Candlestick to stand x 3-5
Rest 30-60" 

P2 Strength:
3-5 Sets
False Grip Ring Rows x 8-12 @ 31X1
Rest 30-60"
Ring dips x 3-5 @ 30X1
Rest 30-60"
Candlestick to single leg stand x 2/2 or alternating pistol x 45" AMRAP
Rest 30-60"

P1 WOD:
12' AMRAP
90 Single Unders
20 single leg box squats
10/10 shoulder taps

P2:
12' AMRAP
30 Double Unders
20 Pistols
10 Burpees

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