The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
8:00 am

170731

Strength
Front Rack Reverse Lunge 5 x 5/5
SL Hollow Rock 5 x 10/10
Band Resisted Pushups 5 x 8


Conditioning
3 rounds - 5' work, 1' rest
AMRAP
5 Burpees
10 Toes to Bar
10/ea SA KB Deadlift

0 Comments
7:55 am

170730

Strength
Hang Clean 4 x 3
Push Press 4 x 3
Arch hold, MB lift (in hands, 4-12lb) 4 x 15"


Conditioning
12' EMOM
1- ROW x 15/12 Cals
2- 3 Deadlifts + 2 Hang Power Cleans + 1 Push Press

0 Comments
9:50 pm

170728 & 170729

Friday
Strength
Back Squat 5 x 5 @ 20X1
Band Resisted Pushup 5 x 6
Pallof Press, Athletic Stance 5 x 3 x 5" ea


Conditioning
18' EMOM
1- 15/12 cal AB
2- 12 DB Floor Press
3- 30" ME Airsquats


Saturday
Conditioning
Team of 2:
40' AMRAP
60 Step ups - Farmer Carry (partner in active shoulder hang)
60 DBall Over Shoulder (Partner in wall-sit)
400m Farmer Carry
1' Straight Arm Plank - EACH

0 Comments
4:53 am

170727

Strength
Sumo DL 10-7-5-5+
SA TRX active shoulder hang 4x 15"/ea
PB stir the pot 4x 10/ea


Conditioning
10' AMRAP
800m Run
42 RKB Swings
AMRAP Pull ups in remaining time

0 Comments
9:06 am

170726

Strength
EMOM 12'
1- FFE Split Squat Hold 4x 45-60"/ each
2- L-Handstand (feet on box) 4x 30"
3- Hollow body toe touch 4 x 10


Conditioning
2 Rounds
5' Lunge Walk for max distance
5' AMRAP
25 T2B
25 ABMAT sit ups

0 Comments
5:56 am

170725

Strength
Front Squat x10-7-5-5-5
SL, SA Bent Over Row (contralateral) 5x 5/ea
Prone Hollow x 20"


Conditioning
4' AMRAP
12 Burpees
10 Pull Ups
4' rest
4' AMRAP
12 Burpees

0 Comments
8:19 am

170724

Strength
EMOM 15' 
1- Russian KB Swing x 15-20 
2- BB Push Press x 3-5 @ 11X1
3- Supine rotational stability, 1-arm upsidedown kb x 5/5

Conditioning
5 rounds for Time
15 cal Row
15 Push Press -2DB
15 Hang Power Clean - 2DB

0 Comments
8:18 am

170721, 170722 & 170723

THIS WEEKEND'S WORKOUTS! 

170721
Strength
SL RDL (barbell) x 6-5-4-3-3/ea 
Upside Down KB Hold - Front Rack 5x 30"
PB Mountain Climbers 5x 10/ea

WOD
12' AMRAP
10 Deadlifts 
10 Push ups
5 Deadlifts
1' Straight Arm Plankk 

170722
Strength 
3 sets
10 WallBalls - No Throw
8 Strict T2B/ HKR
15 Banded Goodmornings

TRIO WOD
Run Around Block
150 Wallballs - split reps
Run Around Block
150 cal Row - total
Run Around Block
150 T2B/ HKR - total
Run Around Block

170723
Strength
SL Step Ups - Farmer Carry 5x 8/ea
Half-kneeling Banded Rows 5x 3/ea @3131
Box Hollow Hold 5x 30"
Back Extensions 4x 5

WOD
5' AMRAP 
10 ABMAT Situps
20 Jumping Lunges/ Reverse Lunges

0 Comments
4:44 am

170720

Strength
4 sets
150ft Walking Lunge - bodyweight
150ft Seal Walk - feet on sliders
30"/30" Side Plank - Top leg Lift


Conditioning
5 Rounds - 2' rest between rounds
20/12 Assault Bike Calories - SPRINT
100ft Prowler Push
 

0 Comments
4:00 am

170719

Strength
5 sets
10 Box Squats - 2KB Front Rack @33X1
12/each SA Floor Press
3/3 Thoracic Bridge


14' AMRAP
Farmer Carry - Watson & back
30 Jump Squats - bodyweight
30 Prone Tuck Ups

Next