The Power House at Highland
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0 Comments
4:00 am

171109

6 ROUNDS
RFE SLS, Front Rack Barbell X 4/4
ARCHER PUSH UP X 5/5
REACH, ROLL, LIFT X 5/5
SL RDL X 6/6
STRICT TOES TO BAR X 5

FOR TIME
150FT WALKING LUNGE
15 BURPEES
150FT WALKING LUNGE
15 BURPEES
150FT WALKING LUNGE
30 WALKING PLANKS

0 Comments
4:00 am

171108

5 ROUNDS
BACK SQUAT X 10/7/5/5/3
C2B PULL UPS X 1/2 OF MAX
HR PUSH UPS X 20"
ARCH UPS X 10

12' EMOM
1 – HOLLOW HOLD X 45"
2 – DROP TO BASE + 3 SQUAT JUMPS
3 – 15" LINEAR LINE JUMPS

0 Comments
4:00 am

171107

21' EMOM
1 - CLEAN DEADLIFT X 3
2 – KB ARM BAR X 20" EACH 
3 – STRAIGHT ARM BANDED PULL DOWN IN A HOLLOW X 20

10' AMRAP
100FT DBALL CARRY
8 MAN MAKERS

0 Comments
4:00 am

171106

8' ASSAULT BIKE OR ROW
2' REST
8' EMOM
8 REVERSE LUNGES + 10 KB SWINGS
REST 2'
8' ASSAULT BIKE OR ROW
2' REST
8' EMOM
8 REVERSE LUNGES + 10 KB SWINGS

0 Comments
4:00 am

171105

5 ROUNDS
FRONT SQUAT TO BOX X 5 @2111
PULL UPS X 1/2 OF MAX
SWIMMERS X 12

5 ROUNDS
1' EASY 
1' MEDIUM
1' SPRINT 

0 Comments
4:00 am

171104

ONE WORKS; ONE REST
ALTERNATE MINUTES FOR THREE ROUNDS OF THE FOLLOWING:

MAX CAL ROW
MAX PULL UP
MAX KB SWING
MAX DB PUSH PRESS
REST

0 Comments
4:00 am

171103

5 ROUNDS
BACK SQUAT X 3
STRAIGHT ARM BANDED PULL DOWN X 20
GHD HIP EXT. X 10
TSPINE WINDMILL OR BRIDGE X 4/4

EVERY 3' FOR 6 ROUNDS
10 BACK SQUATS @ 50% OF BODY WEIGHT
50 DOUBLE UNDERS

0 Comments
4:00 am

171102

5 ROUNDS
1-ARM REVERSE LUNGE OH PRESS X 6/6
RENEGADE ROW X 8/8
BANDED STRAIGHT LEG LOWER X 10/10
REST 60"

12' EMOM
1- 30" SPLIT STANCE HOLD L
2- 30" MOUNTAIN CLIMBERS
3- 30" SPLIT STANCE HOLD R
4- FOREARM PLATE SLIDES X 5/5

0 Comments
4:00 am

171101

7 ROUNDS
FULL CLEAN X 3
HOLLOW HOLD + XMEN SIT UPS X 15" + 10/10
BANDED LANDMINE PRESS X 10/10

15-12-9-6-3
T2B
HANG POWER CLEANS

0 Comments
4:00 am

171031

EVERY 8' FOR 5 ROUNDS
21-15-9
HAND RELEASE PUSH UPS
THRUSTERS
15" L SIT

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