The Power House at Highland
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0 Comments
8:00 am

170430

Strength
P1
5 Sets
Single leg deadlift x 3-5/ea leg or Sumo deadlift with kettlebell x 10-10-8-8-6-6
Rest 45-90"
Pushup or TRX Pushup x 6-8 reps
Rest 45-90"

P2
Deadlift Sumo or Hex Bar
10-10-8-8-6-6
***between sets complete 6-8 bar dips

Conditioning
P1
3 Rounds for time
400m run or row
21 Goblet Squats
12 Hanging Knee Raises

P2
3 Rounds for time
400m run or row
21 Toes to bar
12 Front squats 115/75

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7:18 am

170429

Conditioning
P1
In a team of three, tackle the following with one person working and two people resting
100 cal
100 OH Squats
100 Updowns
200 X-Men or 100 Hanging Knee Raises
100 Hang Power Clean
100 Cal

P2
In a team of three, tackle the following with one person working and two people resting
100 cal row
100 OH Squat 135/95
100 bar facing burpees
100 toes to bar
100 Hang Power Clean
100 Cal Row

Strength
P1
3x -4x
Med Ball or DBall Squat x 6 @ 25X5
Single arm bench x 8 Reps / ea
Cat-Cow x 30"

P2
3x -4x
Med Ball or DBall Squat x 6 @ 25X5
Single arm bench x 8 Reps / ea
GHD Hip and Back Extension x 10

0 Comments
8:24 am

170428

Conditioning
P1
Event 1 2016 Master's Qualifier
21-15-9
Thruster
Calories
***this can be a different kind of cardio and lighter weight on the bar or db's

P2
Event 1 2016 Master's Qualifier
21-15-9
Thruster 95/65
Row for Calories

Strength
P1
5 Sets
1/2 TGU x 3-5 per side
Strict Pullup

P2
5-7 Sets Not for time
3/3 - 3/3 - 2/2 - 2/2 - 1/1... Turkish Get Up
Strict Pullup Fat Grip or weighted x 3-5

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5:27 am

170427

Strength
P1
12' EMOM
1- Single leg contralateral split squat x 4/4
2- 10 MB cleans
3- Prone hollow x 20-30"

P2
7 Sets of the Curtis Complex for Load
1 Power Clean + 1 R Leg Lunge + 1 L Leg Lunge + 1 Push Press
***complete 1 set every 90"

Conditioning
P1
5 Rounds for Time
5 MB over shoulder
10 Alternating Reverse Lunges with MB
100ft Farmer Carry w/ 2 DB's
60" Double under practice or 50 double taps

P2
5 Rounds for Time
5 DBall Over Shoulder 100/70
10 Alternating Back Rack Reverse Lunges 155/105
50 Double Unders
***use a rack for the lunges
***load on the lunges should be 75% or less than heaviest load achieved in today's strength section

0 Comments
7:52 am

170426

Conditioning
P1
EMOM 20'
1- 5/5 Step Ups
2- 10 Updowns
3- 6-10 Hanging Knee Raises
4- 30" hollow hold

P2
EMOM 20'
1- 5 burpee box jump overs 24/20
2- 30" AMRAP Toes to bar

Strength
P1
3-5x
Single leg RDL x 7/7
100ft sled pull carry two farmer grip kb's or db's

P2
3-5x
Single leg RDL x 7/7
100ft sled pull carrying two 55/35# db's in the farmer grip

0 Comments
7:25 am

170425

Strength
P1
EMOM 8'
1- Push Jerk x 2-4
2- Horizontal Chest to bar pullups x 4-6
***sub 1/2 kneeling upside down kb press for push jerk for shoulder restriction

P2
EMOM 6'
Push Jerk
5-5-3-3-1-1
EMOM 3-4'
2-4 C2B Pullups

Conditioning
P1
21-15-9
Shoulder to Overhead
Jumping Pullups
***scale shoulder to overhead to s/a carries: down and back 3 times per side for round 1, down and back 2 times for round 2, down and back once for round 3
***scale jumping pullups to bent over row

P2
AGGQ Event 3
21-15-9
Shoulder to Overhead
Chest to bar Pullups

0 Comments
8:32 am

170424

Strength
P1
EMOM 15'
1- Front Squat x 3-5
2- 30" Straight Arm Plank
3- 10-15 banded good mornings

P2
7 Sets, rest 2' between each set
Squat Clean + 2 Front Squats
20' time cap

Conditioning
P1 & P2
10 calorie bike for time x 5-7
***recover as needed between efforts so that each effort is max effort

0 Comments
3:18 pm

170423

Strength
P1 & P2
Move through the below activities focusing on form...
Push Press
Box Jump
Sumo Deadlift High Pull
Complete 2 sets of these activities: first set is empty bar for 5-10 reps on coach's call, second set is target weight for the workout for 5-10 reps on coach's call
Then Complete 1 Round of the following: 5 Push Press, 5 Box Jump, 5 SDHP, 5 Cal Row

Conditioning
P1 & P2
Fight Gone Bad!
3 rounds of:
Wall-ball shots (P2 #20/14)
Sumo deadlift high pulls (P2 #75/55)
Box jumps or alternating step ups
Push presses (P2 #75/55)
Max calories
***sub mini band walk for sdhp or scale loading
***sub crossover symmetry or ytw for push press for shoulder restriction

Total running time for this workout is 18 minutes

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9:38 am

170422

Strength
P1
4-5 Sets
Single Arm DB Overhead Split Squat x 4-6 per side
PB Plank x 20-30"

P2
From a rack complete the following...
Overhead Squat
3-3-3-3-3

Conditioning
P1
8 Rounds for Time
Run or Row 300m
21 Ballslams
15 Goblet Squats
9 Updowns
***complete this with a partner, alternating rounds, I go you go style until each person has completed 4 rounds

P2
8 Rounds for Time
Run 400m
21 American Swings 55/35
15 Overhead Squats 95/65
9 Bar Facing Burpees
***complete this with a partner, alternating rounds, I go you go style until each person has completed 4 rounds

0 Comments
4:57 am

170421

Strength
P1
EMOM 8'
1- Power Clean DB's or Barbell x 3-5
2- Active shoulder hang 10-40"

P2
EMOM 7'
Power Clean
5-5-3-3-1-1-1

Conditioning
P1
14' AMRAP
60 Hollow Rocks
50 Calories
30 Wallball
20 Cleans
10 Hand Release Pushups

P2
Conditioning
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

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