The Power House at Highland
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4:00 am

171121

Strength
5 rounds
Muscle Snatch + OH Squat x 1
Vertical Jump and Stick, NCM x 4
Seated Wall Arm Slides x 5 

Conditioning
Every 90" x 10 sets
Muscle Snatch + 4 OH Squats
25-40 double unders; pick a number that is realistic to go unbroken in this range

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4:00 am

171120

Strength 
5 Rounds
Back Squat, Box x 5
Weighted Chinup x 3
Shin to wall or Hamstring floss x 1' total
Recovery/Mobility x 2'

Conditioning
8' Clock
AMRAP Wallballs
*EMOM 5 Burpees

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4:00 am

171119

7 Rounds
Deadlift x 2
Choice Mobility x 60"

One minute at each movement/ 1' rest/ Two Minutes at each Movement/ 2' rest/ 
KB Swings
ABMAT SIT Ups
Jump Rope (SU or DU)

after 2' rest

8' AMRAP
10 KB Swings
20 ABMAT Sit Ups
40 Jump Rope (SU or DU)

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4:00 am

171118

4 Rounds
T2B x 9
Side Loaded Walking Lunge x 8/8
Reverse Hyper x 20

Team of 3- one work, two wait
30' Clock- AMRAP
3000m Row - (250m rotation)
21 Wall Walks
1500m Row - (250m rotation)
150 Weighted Step Ups - farmer carry

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4:00 am

171117

6 rounds
Push Press x 4
C2B Pullup x 1/2 Maximum
Front Squat x 3

8' Clock
3-6-9-12-15-18...cont.
DB Hang-Squat Clean Thruster 
~ 100ft DBall Carry each round

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4:00 am

171117

6 rounds
Push Press x 4
C2B Pullup x 1/2 Maximum
Front Squat x 3

8' Clock
3-6-9-12-15-18...cont.
DB Hang-Squat Clean Thruster 
~ 100ft DBall Carry each round

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4:00 am

171116

10' AMRAP
5 Pull Ups/ 10 TRX Rows
10 Push Ups
15 Deadlifts (2-KB)

5' rest

10' AMRAP
20 cal AB or Skierg
5 Pull Ups/ 10 TRX Rows

2' rest

8' to Find 10 Rep Max Deadlift (hex bar or straight bar)

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4:00 am

171115

5 Rounds
RFE SLS, Front Rack (KB or Bar) x 4/4
Thoracic Bridge x 3/3
Inverted Row x 12
Abwheel Rollout x 5


6' Clock
50 Burpees
AMRAP Walking Lunge

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4:00 am

171114

4 Rounds

2KB Front Squat, From Floor x 6
Front Plank Plate Slides x 10/10
1/2 Kneeling KB Windmill x 5/5
Cook Hip Lift @3111 x 3/3

20' AMRAP
1000m Row
30 Push Press (75/55)
30 Front Squats

0 Comments
4:00 am

171113

5 rounds
Trap Bar DL x 3
Prone T's x 10
Straight arm banded pull down, hollow body x 20
*Rest 90sec

15' EMOM
1- 10 Ballslams
2- 10 Box Jumps
3- 60" TRX plank

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