The Power House at Highland
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0 Comments
10:00 pm

160930

P1 Strength:
10' EMOM
1- OH Squat x 3-5
2- Ball slams x 20" max effort

P2 Strength:
10' EMOM
Hang Power Snatch + OH Squat

P1 WOD:
21-15-9 reps for time of:
OH Squats
Calories
Jumping Pullups

P2 WOD:
https://www.crossfit.com/workout/2016/09/07#/comments
21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats
Chest-to-bar pull-ups


0 Comments
10:00 pm

160929

P1 Strength:
20' EMOM
1- 60" Stair, row, or bike sprint or du practice
2- 40" Alternating single leg box squats
3- 30" abstrap hanging knee raises
4- 5/5 single leg rdl

P2 Strength:
20' EMOM
1- 60" DU Practice
2- 40" Alternating Pistols
3- 30" toes to bar
4- 5/5 single leg rdl

P1 WOD:
3 Rounds for time
100 Single unders + 15 r leg only + 15 l leg only + 20 backwards or 21 calories
15 Banded Good Mornings
9 V-Ups

P2 WOD:
3 Rounds for time
50 Double Unders
20 Hip Extensions or bb good mornings
15 V-Ups

0 Comments
10:00 pm

160928

P1 Strength:
3-4x
Strict TRX Pullups x 6-12 @ 3111
Rest 30-60"
Snatch Grip Deadlift 3 reps @ 5031
Rest 30-60"

P2 Strength:
3-4x
False grip ring rows x 10-15 @ 31X1
Rest 30-60"
Snatch grip deadlift 3 reps @ 5031
Rest 30-60"

P1 WOD:
3 Rounds for time
25 Russian Swings, banded pull throughs or kb deadlifts
25 wallballs @ 9'
10' time cap

P2 WOD:
3 Rounds for time
25 American Swings
25 wallballs 20/14 @ 10'
10' time cap

0 Comments
10:00 pm

160927

P1 Strength:
EMOM 10'
1- 3-5 DB or training bar hang power clean + 3-5 DB Push Jerk
2- bird dog x 3-5/e (scale up by working on blue side of bosu or adding cook band resistance)
***sub upside down kb clean + press for shoulder restriction

P2 Strength:
EMOM 10'
3 Hang Power Clean + 3 Push Jerk
***drop to pads, no misses, goal is to work to DT rx weight 155/115#

P1 WOD:
15' AMRAP
6 Box HSPU
6 Hand Release Pushups
300m Row

P2 WOD:
15' AMRAP
12 HSPU
300m Row

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6:41 am

160926

P1 Strength:
20' EMOM
1- 1 or 2 KB Goblet Squat x 3-8 (***try to get 8 reps every set, if you do, increase the weight)
2- Active shoulder hang x 20-30"
3- Prone YTW x 5/e
4- Hollow hold x 30"

P2 Strength:
Heavy front squat
***use box squat or med ball target if depth isn't perfect
55% x 5, 65% x 3, 75% x 2-3, 85% x 2-3, 95% x 1-2, 100% x 1, 100-105% x 1
Rest 60-90" between efforts at 80% and above

Upon completing the final set take 75% of today's heaviest load and complete the following
EMOM 8'
4-3-2-1-4-3-2-1

P1 WOD:
4 Rounds for time
10-15 Assisted pullups or trx pullups
100ft walking lunge
20 feet anchored (weighted) situp

P2 WOD:
4 Rounds for time
15/9 Strict Pullups
100ft db farmer lunge 55/35#
20 feet anchored weighted situp w/ one of the db's

0 Comments
10:00 pm

160925

P1 Strength:
4-5 Sets
Single leg RDL x 4-6’e
Rest 30-60”
DB or KB Bench Press on PB or Foam Roller x 10-15
Rest 30-60”

P2 Strength:
5-7 Sets
Hex Bar Dealift Handles Down 7-5-3-3-3-3-3
Rest 30-60”
DB Bench Press on Bench or Foam Roller x 10-15
Rest 30-90”

P1 WOD:
3 RFT
20 Hanging Knee Raises
15 Cal Row
10 Updowns

P2 WOD:
For Time
50 Toes to bar
40 Cal Row
30 Burpess

0 Comments
10:00 pm

160924

P1 Strength:
EMOM 20’
1- 3-Position Clean and Push Press with BB or 2 DB’s
2- Single Arm Row x 6-8/e
3- 45” monster walk
4- 10-15 calf raises w/ slow eccentrics or 30” hopping w/ mini band

P2 Strength:
EMOM 20’
1- 3-Position Clean and Jerk (lo to hi) split jerk on each side on the last clean
2- single leg, single arm row x 6-8/e
3- 45 degree lateral bound x 4-6/e
4-45” jump rope easy pace

P1 WOD:
5 Rounds, each for time
5/5 step ups
2 DB or BB Clean + 4 Lunges per leg + 8 Push Press
Work with a partner one person working and one person resting and recovering in between

P2 WOD:
5 Rounds, each for time
5/5 step ups
2 DB or BB Clean + 4 Lunges per leg + 8 Push Press
Work with a partner one person working and one person resting and recovering in between

0 Comments
10:00 pm

160923

P1 Strength:
4x
Bent Over Row w/ 2-kb's x 6-8 @ 31X1
Rest 30-60"
Goblet 2-KB Step up x 6-8/e
Rest 30-60"
Deadbug x 20-40"
Rest 30-60"

P2 Strength:
4x
Bent Over Row w/ 2-kb's x 6-8 @ 31X1
Rest 30-60"
Goblet 2-KB Step up x 6-8/e
Rest 30-60"
Deadbug x 20-40"
Rest 30-60"

P1 WOD:
"Kandy"
5 Pullups
10 Pushups
15 Wallball (20/14)
AMRAP 20'

P2 WOD:
"Kandy"
5 Pullups
10 Pushups
15 Wallball (20/14)
AMRAP 20'

0 Comments
10:00 pm

160922

P1 Strength:
EMOM 10'
1- 4-6 Thrusters for quality/load
2- 10 box jumps or 5/5 step ups per leg

P2 Strength:
10-12 Sets of 3 BB Thrusters
rest 20-30" between sets
***load should be 50-60% of estimated 1RM Thruster or Push Press

P1 WOD:
15-12-9-6-3
OH Squat
5-4-3-2-1
Ring Muscle Up Transition (Ring row to dip press out)

P2 WOD:
15-12-9-6-3
OH Squats 95/65
5-4-3-2-1
Ring Muscle Ups
***sub banded muscle up transition, jumping muscle up (bar or rings) for ring mu

0 Comments
10:00 pm

160921

P1 Strength:
15' to complete the following
50 Pushups or DB Chest Press in sets of 8-12
50 Single leg box squats or split squats (25/25)
2' Hollow hold

P2 Strength:
15' to complete the following
50 dips
50 pistols (25/25)
100 hollow rocks
***use the time to make the quality and difficulty of each movment as high as possible rather than racing through it as fast as one can

P1 WOD;
600m row or 100 backwards single unders + 100 alternating singles + 100 singles
50 Alternating DB Snatches or clean and push press in any order
400m row or run
30 DB Snatches or clean and push press in any order
200m row or 25 r leg 25 l leg 100 alternating singles
For time
20' time cap

P2 WOD:
150 Double Unders
60 DB Snatches Alternating Arms 55/35
100 Double Unders
40 DB Snatches Alternating Arms
50 Double Unders
For time
20' time cap

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