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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7:02 am

141010 WOD P1&P2


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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