The Power House at Highland
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11:14 pm

141224

P1

A. 3 sets
1/2 kneeling upside down kb press x 5-7 per side
Rest 30"
Tall kneeling Pallof (banded) press x 10-15 per side
Rest 30"
Contralateral single leg deadlift x 6-8 per side @ 3011
Rest 30"

B. 14' AMRAP
12 Kb swings
24 wallball
***scale kb swings to row for calories or double unders for low back restriction as needed

P2

A. 4 sets
Bench Press AMRAP @ 65-75%
Rest 60"
Pullups AMRAP, reps must be unbroken
Rest 60"

B. 14' AMRAP
12 Deadlifts @ 50% of recent 1rm
24 wallball

C. 500m row for time

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7:07 am

141013 WOD P1&P2

Warmup
Row 1000m
1' cat: cow
1' t-spine rolling
1' quad rolling
1' per side it band rolling
---
10 airsquats with 5" hold in the bottom on each one, use props as needed to keep spine neutral throughout
40" hollow hold/rock
40" arch hold/rock
---
P1.
A.
3 sets of:
Goblet Squat x 6-8 Reps @ 21X1
Rest 60"
Half-Kneeling Up-Side Down Kettlebell Press x 6-8 per side
Rest 60"


B.
50 Wallball
40 Pushups or shoulder taps per side
30 Goblet Squats
20 Burpee Box Jumps
---
Rest 3-5'
---
2 Rounds
25 American KB swings
35 Abmat Situps
5 Wallclimbs or 60" forearm plank
---
Rest 3-5'
---
4 rounds
15 Bench Press 95/65
15 Calories Rowing
150 single unders


P2
A.
3 Sets
4-6 Deadlifts
Rest 90"
2-3 Overhead Squats
Rest 90"
***work to weights heavier than what will be used below but sub-maximal for this rep range

B.
At 0:00
80 Wallball
60 Pushups
40 Pistols
20 Overhead Squats at 155/105 (Should be less than 75% of 1RM, no rack)
At 20:00
2 Rounds
15 HSPU
25 Deadlifts 245/165
35 Abmat Situps
At 40:00
4 Rounds
15 Bench Press 135/85
15 Cal Row
60 Double Unders

C.
Recovery: T-Spine windmill 5/5, glut smash 2'/2'

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7:07 am

141013 WOD P1&P2

Warmup
Row 1000m
1' cat: cow
1' t-spine rolling
1' quad rolling
1' per side it band rolling
---
10 airsquats with 5" hold in the bottom on each one, use props as needed to keep spine neutral throughout
40" hollow hold/rock
40" arch hold/rock
---
P1.
A.
3 sets of:
Goblet Squat x 6-8 Reps @ 21X1
Rest 60"
Half-Kneeling Up-Side Down Kettlebell Press x 6-8 per side
Rest 60"


B.
50 Wallball
40 Pushups or shoulder taps per side
30 Goblet Squats
20 Burpee Box Jumps
---
Rest 3-5'
---
2 Rounds
25 American KB swings
35 Abmat Situps
5 Wallclimbs or 60" forearm plank
---
Rest 3-5'
---
4 rounds
15 Bench Press 95/65
15 Calories Rowing
150 single unders


P2
A.
3 Sets
4-6 Deadlifts
Rest 90"
2-3 Overhead Squats
Rest 90"
***work to weights heavier than what will be used below but sub-maximal for this rep range

B.
At 0:00
80 Wallball
60 Pushups
40 Pistols
20 Overhead Squats at 155/105 (Should be less than 75% of 1RM, no rack)
At 20:00
2 Rounds
15 HSPU
25 Deadlifts 245/165
35 Abmat Situps
At 40:00
4 Rounds
15 Bench Press 135/85
15 Cal Row
60 Double Unders

C.
Recovery: T-Spine windmill 5/5, glut smash 2'/2'

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7:11 am

WOD 141008 P1&P2


P1
A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm (using a bumper plate, walk down and back the length of the front space with a straight arm holding the plate up overhead)
Rest 45 seconds
Mountain Climbers x 30 reps

(Add a bosu for an extra challenge, black side up, hands on the ball)
Rest 45 seconds

B.
Four sets for max reps of push press
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets

P2
A.
Take 15 minutes to build to a heavy Push Jerk, use a rack if possible 

B.
Four sets for max reps of push press
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (115/75 lbs)

Rest 2 minutes between sets

***the weight on the bar for this part should be 50% or less of the best weight achieved in part A

C.  3 sets 25-35 abmat sit-ups, 10-15 back extensions 


D. T-spine windmill 1-2' per side, t-spine foam roll or peanut smash 2'

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