The Power House at Highland
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4:00 am

170926

Strength
2KB SL RDL
5 x 4/4
Swimmers (***may skip one round of these for Sorensen!)
5 x 12
1-Arm DB Row
5 x 6/6
Hanging leg raise or T2B
5 x 10

Conditioning
2-2-2-3 Intervals/ 1-1-2 rest
7 strict Pull Ups or 15 TRX Pullups
14/10 cal Row
then in remaining time
complete 120 RKB Swings

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7:33 am

170925

Strength 
EMOM 20'
Front Squat from floor x3
Weighted Pushup x 6
Side plank x20"ea
Rest x60"

Conditioning
7' AMRAP
3-6-9-12-15-18-21-24...
Wallballs
Box Jumps

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2:55 pm

170924

Strength
Walking OH Lunges, plate
5 x 8/8
MB Lift, Half kneeling
5 x 5/5
Chin-up, weighted if able
5 x 4/3/2/2/2*

Conditioning
14' AMRAP
200ft shuttle run
8 burpees
24 ABMAT situps

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2:54 pm

170923

Strength
Dball over shoulder
4 x 10
Hanging knee raise
4 x 10
upsidedown kb carry
4 x 1/1

Conditioning 
Team of 2:
800m farmer carry (same time)
200 KB Swings (share reps)
800m Run (together)
120 Horizontal Rows
400m run

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2:54 pm

170922

Strength

EMOM 20'
Hi Hang Clean
10 x 2
Double under practice
10 x 20"

Conditioning 
1' on, 30" off x 8 rounds
9 Thrusters
35 Single Unders or Double Unders

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2:53 pm

170921

Strength
Shoulder elevated SL glute bridge, DB on hip
4 x 8/8
Banded or Weighted Pushup
4 x 8
Side Plank + hip taps
4 x 15" + 10 each
Supine thoracic rotation, upsidedown kb
4 x 5/5

Conditioning 
5 Rounds
18 Burpee Box Jump Overs
9 Toes to Bar

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2:52 pm

170920

Strength
Sumo DL
5 x 5/4/3/3/3*
1-Arm DB Row
5 x 4/3/2/2/2*
Weighted Hollow Rock
5 x 10
Swimmers
5 x 10

Conditioning
14' EMOM
1- 10 Deadlifts
2- ME Pull Ups

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2:51 pm

170919

EMOM, 8min
1- 15 wallballs
2- 6/ea Alt. Reverse Lunge - ball overhead
2min rest
Row or Bike, 8min
2min rest
Row or Bike (athlete does other modality), 8min
2min rest
EMOM, 8min
1- 15 wallballs
2- 6/ea alt. reverse Lunge - ball overhead

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2:51 pm

170918

Strength
Skater Squat to 3in target (1kb front rack if able)
5 x 5/5
1-Arm incline bench press
5 x 8/8
Banded straight leg lower
5 x 8/8

Conditioning
2' on, 2' off x 4 rounds
50ft OH Carry (2-KB)
20 Push Press
100ft Bear Crawl

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4:00 am

170917

Strength
Staggered RDL
7 x 4/4
Banded Lift
7 x 5/5
L-sits
7 x 15"

Conditioning
4 sets
500m row, 30" rest

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