The Power House at Highland
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0 Comments
4:00 am

170916

Strength
9' EMOM
1- Standing strict press, barbell x6
2- Box jump & depth drop for quality, x40"
3- Back Squat x6

Conditioning
For Time: Partners Share Reps
120-100-80-60 Wallballs
50-40-30-20 TRX Pull Ups
120-100-80-60 Single Unders

0 Comments
4:00 am

170915

Strength
RFE SLS, 2KB Front Rack
5 x 5/5
Renegade Rows
5 x 6
Side Plank
5 x 15" ea
PB Reverse Hypers
5 x 10

Conditioning
3' Lunge Walk
6' AMRAP
50 Single Unders (side-to-side)
5/ea SA KB Deadlift
3' Lunge Walk

0 Comments
4:00 am

170914

Strength
Trap Bar DL
6 x 8/6/4/2/2/2
Swimmers
6 x 10
Inverted Row, Weighted
6 x 10 (ME on last round)
Hollow Rock, Weighted
6 x 10

Conditioning
7' EMOM
8 DB Snatch + 5 Knees to Elbow

0 Comments
4:00 am

170913

Strength
Front Squat, Barbell
4 x 5
Strict Press, Barbell
4 x 5
Lying Opposites, prone
4 x 10/10

Conditioning
20' AMRAP
800m run
30 Thrusters
400m run
30 Thrusters
400m run
30 Thrusters

0 Comments
2:35 pm

170912

Strength
SL RDL, Barbell
4 x 4/4
Landmine, Barbell if able
4 x 5/5
Front plank w/plate slide
4 x 5/5
PB Lateral roll
4 x 5/5

Conditioning
14' EMOM
1- 7/ea SL Step ups (hold DBall at sternum)
2- 10 Ballslams

0 Comments
5:00 am

170911

Strength
Clean Deadlift
5 x 3
Banded pull aparts, hollow hold
5 x 12
Half kneeling chop, MB/Wall Ball
5 x 4/4
Lateral line hops
5 x 10" ea

Conditioning
10' AMRAP
12 Burpees
8 Pull ups
12 cal AB or Row
8 DB Power Cleans

0 Comments
5:00 am

170910

Strength
Strict Press 4 x 5
Weighted inverted row 4 x 10

Conditioning
20' EMOM
1- 8 Front Squat - Right Arm KB front rack
2- 30" hollow hold w/ plate
3- 8 Front Squat - Left Arm KB Front Rack
4- 45" single unders/ linear line hops/double under

0 Comments
6:33 am

170908

Strength
Trap Bar DL
5 x 5
Kneeling AbWheel or Prone Hollow walkouts
5 x 10
Pigeon pose
5 x 30" ea

Conditioning
1' work, 2' rest x5 rounds
5 RKB swings
Shuttle run x200ft
Amrap RKB swings

0 Comments
5:00 am

170909

Strength
Reverse fly 3 x 10
2KB Front Squat 3 x 8
SL RDL 3 x 6/6
Candle Stick 3 x 5

Conditioning 
Team of 2, one work - one rest
8 rounds/ each
100ft backwards sled pull (team choose weight)
4 DBall Complexes - (Squat + L Reverse Lunge + Squat +R Reverse Lunge)
When complete
Both teammates SA Farmer Carry to Watson - Switch arms on way back

0 Comments
6:32 am

170908

Strength
Trap Bar DL
5 x 5
Kneeling AbWheel or Prone Hollow walkouts
5 x 10
Pigeon pose
5 x 30" ea

Conditioning
1' work, 2' rest x5 rounds
5 RKB swings
Shuttle run x200ft
Amrap RKB swings

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