The Power House at Highland
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0 Comments
5:23 am

170531

Every 90" x 4-5 sets
Medball over shoulder x 3-5 reps


AMRAP 20'
15 Cal Row
10 Burpees
5 Medball over shoulder

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5:09 am

170527

5 rounds
Max calorie row in 60 seconds
Wallball

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5:06 am

170530

Strength:
Every 90" x 7 sets
Curtis P Complex w/ 2 DB's building to target weight
Curtis P= Power Clean + R Leg Lunge + L Leg Lunge + Push Press


Conditioning:
30 Curtis P's


 

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5:07 am

170529

Murph
 
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

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9:25 am

170528

5 x 20" hard : 40" eay
10/10 single leg toe touch or 45"/ea single leg balance
5 x 1 walkout to prone hollow
100ft jaguar crawl
mini band hip activation
 
Mobility
hamstring floss x 20/20
pihgeon x 1-2'ea/
foam roll adductorsL katsm calf/achilles, it band, quad 30"/ea
glut smash x 1-2'/ea
cat-cow x 60"
glut med smash x 1-2'/ea
***pick two or three

Prep / Activation
review hex bar deadlift
review single leg box squat
review box jump

P1:
EMOM 20'
1- single leg deadlift x 5/ea
2- single leg box squat x 20"/ea
3- mini band drill x 40"
4- straight arm plank or pb plank x 20-30"

P2:
EMOM 20'
1- Hex Bar Deadlift x 6-8
2- single leg box squat x 20"/ea
3- box jump x 6-8
4- rest / change weights

P1:
12 Rounds for time
5 Abstrap hanging knee raises
5 ball slams
5 med ball front squats
12' time cap

P2:
12 Rounds for time
5 Toes to bar
5 ball slams
5 med ball front squats
12' time cap
***use a heavy med ball and make sure to get full rom
***athletes scaling the t2b should do a form of the movement that can be held consistent across the 12 rounds, ie knees to elbows or knees to armpits

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5:10 am

170526

"Badger"
3 Rounds for time
30 Squat cleans
20 Pullups
Run or row 800m

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5:28 am

170525

10 Rounds for time of :
12 Russian Swings
12 Pushups
10' Time cap
Rest until minute 15'
Row 500m for time

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5:25 am

170524

For Time
10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders


 

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8:18 am

170523

3 x 5' AMRAP
6 Chest to bar pullups
8 Toes to bar
12 Jumping Lunge
2' rest between each 5' AMRAP

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7:59 am

170522

15-12-9-6-3 reps for time of:
Power Clean
Bar facing burpee
8' time cap

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