The Power House at Highland
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10:49 pm

141223

P1

A. 4 sets
Sumo deadlift high pull x 6-8 reps @ 11X0
Rest 30"
1 or 2 kb front squat x 8-10 reps @ 22X1
Rest 60"
***sub single leg unilateral deadlift for low back restriction on sdhp

B. 3 rounds for time
400m row or .25mile run or 200 single unders
30 abmat sit-ups
10-15 Bodyweight reverse hypers

P2

Clean and jerk warmup part 1&2

A. Every 2' for 20'
Hang Clean + Clean
50%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 97.5%, 100% (base off max clean)

B. 3 sets for reps
Clean + 5-7 Front Squats @ 75-80% of max from above. 90" rest between efforts

C. Mini-"Michael"
3 rounds for time
500m row or .25mile run or 100double unders or 250 singles
25 back extensions
50 abmat sit-ups

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10:31 pm

141221

P1

A. 4 Sets
1 or 2-KB Goblet Squat 8-10 Reps @31X1
Rest 45"
Single Arm Row 10-12 Reps @2111
Rest 45"
Elbows To Hands Plank 6-8 Per Arm or 15-20 TRX Crunch

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

P2

A. Back Squat
5 @ 50%
5 @ 60%
3-5 @ 75%
2-3 @ 80%
2-3 @ 85%
1-2 @ 90%
3-5 @ 80%
3-5 @ 85%

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

C. Weighted Flex Arm Hang For Time
Suitcase Hold For Time
Forearm Plank 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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