The Power House at Highland
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10:00 pm

161101

P1 Strength:
SL RDL x 6/6
Rest 30-60"
Dumbbell Bench Press x 6-10 AHAP
Rest 15" Reverse Plank x 30-45"
Rest 60-90" 

P2 Strength:
3-4 Sets
SL RDL x 6/6
Rest 30-60"
Dumbbell Bench Press x 6-8 AHAP
Rest 15"
Hand Release Pushup x 10
Rest 60-90"

P1 WOD:
5 Rounds
1' Row for cals
1' alternating step ups
1' updowns or walkout to shoulder tap
1' jump rope or 30" calf raises + 30" forearm plank
***the goal is to move continuously for 20' not to max out reps on any given round or minute
***no rest between movements, minimize transition time to the bare minimum

P2 WOD:
5 Rounds
1' Row for cals
1' Box Jumps
1' Burpees
1' Jump Rope
***the goal is to move continuously for 20' not to max out reps on any given round or minute
***no rest between movements, minimize transition time to the bare minimum

0 Comments
10:00 pm

161031

P1 Strength:
EMOM 10'
1- Goblet Squat x 4-8, build in load across sets
2- Candlestick w/ Med Ball x 4-6

Complete 2 max effort sets of goblet squats with 90" rest in between
***these sets should be 10-20 reps and full effort

P2 Strength:
Spend 10' building up to a heavy single back squat using the below rep scheme:
3-2-1-1-1-1-1
Then, take 55-60% of heaviest load and complete the following
1 x 10
rest 90"
1 x 20

P1 WOD:
Alternating Tabata
Airsquats & Pullups
Complete 8' of tabata intervals alternating between airsquats for 20" and trx pullups for 20" with 10" rest between movements
Score on this is total reps, not lowest round.

P2 WOD:
Alternating Tabata
Airsquats & Pullups
Complete 8' of tabata intervals alternating between airsquats for 20" and pullups for 20" with 10" rest between movements
Score on this is total reps, not lowest round.

0 Comments
10:00 pm

161030

P1 Strength:

EMOM 15'
1- Upside down or goblet grip kb press in split stance 8/8, 8/8, 6/6, 6/6, 4/4 x 3
2- Waiter walk w/ plate x 100ft/arm
3- donkey kick, fire hydrant, neutral spine drill with band above knees and pvc behind back x 15/e

P2 Strength:
EMOM 14'
1- DB Seesaw press x 8/8, 8/8, 6/6, 6/6, 4/4 x 3
2- American Swing x 15

P1 WOD:
"Pushing Helen"
3 Rounds for time
400m run or row
21/15 Wallball (should be unbroken for first two sets)
Alternating DB Bench on Foam Roller x 12/12

P2:
"Pushing Helen"
3 Rounds for time
400m run or row
21 wallball 20/14#
12 dips


0 Comments
7:43 am

161029

P1 Strength:
EMOM 16'
1- Step up x 5/5
2- SL RDL x5/5
3- V-ups x40"
4- Swimmersx12

P2 Strength:
Every 90" for 10
Weighted Step-up
x5/5
Pullups x 4-6

P1 WOD:
Partner WOD ->
3x Sled Pull down and back // Partner in Front Plank
9x Up Downs// Partner rest while you work
15x Ball slams // 1 for 1

P2 WOD:
Four Rounds For Time / 16' cap
3x Sled Pull down and back // Partner in Front Plank
9x Burpees // Partner rest while you work
15x Ball slams // 1 for 1

0 Comments
10:39 pm

161028

P1 Strength:
12' EMOM
1- KB Swing x10
2- KB Clean + Squat x2/2
3- Toe touch squat progression x5

P2 Strength:
12' - Find a 2RM Hang Clean

P1 WOD:
5 Rounds / 1min rest between rounds
3x Deadball Clean
6x Pushups
9x Squats

P2 WOD:
"Hanging w/ the Chief"
5 Rounds / 1min rest between rounds
3x Hang Power Clean
6x Pushups
9x Squats

0 Comments
10:00 pm

161027

P1 Strength:
Goblet Squat building in weight x 8-12, 6-10, 3-6
***between sets banded leg lower x 5/5, banded pull aparts supinated grip x 15

4 Sets
2-KB Front Squat x 6-8
Rest 30-60"
Quadruped t-spine rotations x 5/5
Rest 30-60"
Front Plank x 45"
Rest 30-60"

P2 Strength:
Front Squat warmup sets: 50% x 10, 70% x 5, 80% x 1
***between sets banded leg lower x 5/5, banded pull aparts supinated grip x 15

4 Sets
Front Squat building x 3 reps @ 83%-92.5%
Rest 30-60"
2- Chest to bar pullup x Max
Rest 60-90"

P1 WOD:
For Time
21-15-9
Hanging Knee Raises w/ or w/out abstraps
Walking Lunge
xDown and Back

P2 WOD:
For Time
21-15-9
Toes to bar
Walking lunges 2-kb's front rack 55/35#
xDown and Back

0 Comments
7:06 pm

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0 Comments
7:20 am

161026

P1 Strength:
20' EMOM
1- 2KB Reverse lunge x3/3
2- 1/2 Kneeling OH Press x 5/5
3- PB Stir the Pot x 40"
4- Reach Roll and Lift x30"

P2 Strength:
Every 90" for 10 Sets (15')
Push Press + Push Jerk + Split Jerk
***drop to pads

P1 WOD:
4 Rounds
400m Run, Row or Stairs
2-DB Push Press or
Shoulders on bench glute bridge x20

P2 WOD:
4 Rounds
400m Run
8 Shoulder to Overhead
***recommended load is 155/105 or 65% of the heaviest weight achieved in the strength section, whichever is lighter

0 Comments
10:18 pm

161025

P1 Strength:
4-5 Sets
Banded Good Morning x 15-20
HR Pushups @32x1 x 4-6
Arch hold 3-5 x 45"
Rest 30-45" between movements

P2 Strength:
10' EMOM
Hi-Hang Snatch + OH Squat

P1 WOD:
12' AMRAP
10 Alternating 1-Arm DB Snatch (5/5)
x20 Pushups
30 Abmat Situps

P2 WOD:
12' AMRAP
5 Hang Power Snatch + 5 OH Squats 115/75#
10 Dips
15 GHD situps / weighted abmat

0 Comments
10:00 pm

161024

P1 Strength:
9' EMOM
1- Sumo KB DL 8-12, 6-10, 3-5 (sub single leg for low back restriction in sets of 3-5/e)
2- Seated wall slides x 10
3- Single Arm TRX Pullup x 10/10

16' EMOM
1- Sumo deadlift x 3-5
2- Thoracic Bridge x 2/2
3- Hollow Rock 3 x 45"
4- arch hold x 30-45"
***sub bent over single arm row x 6/6 for low back restriction for sumo deadlift

P2 Strength:
9' EMOM
1- Sumo DL 50% x 10, 70% x 5, 80% x 1
2- TRX Reverse Flys x 5 slow eccentric
3- 1-Arm DB Row x 6/6 focus on posture

16' EMOM
1- Sumo DL 4x3 83%, 86.5%, 89.5%, 92.5%
2- Rope or Fat Grip Chin-up 3 x MAX
3- Hollow Rock 3 x 45"
4- rest

P1 WOD:
Mono - Intervals
3x1' on 1' off
***choose stairs, row, or bike and stick with it

P2 WOD:
Wingate Test (MAX EFFORT)
3x30" Sprint - Assault bike if available
up to 90" rest

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