The Power House at Highland
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10:00 pm

161010

P1 strength:
20' EMOM
1- 1 or 2 KB Goblet Squat x 3-6 (***try to get 6 reps every set, if you do, increase the weight)
2- Active shoulder or flexed arm hang x 20-45"""
3- Split Squat Iso Hold x 20"/e
4- TRX Pullup x 8-12 @ 2111

P2 strength:
Heavy front squat
***use box squat or med ball target if depth isn't perfect
5 x 55%, 3 x 65%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%
EMOM 8'
4-3-2-1-4-3-2-1 @ 80% or 5-10# heavier than last week

P1 WOD:
For Time
21-15-9
Hang Squat Cleans
Burpees or updowns
***use bb or db's for cleans

P2 WOD:
For Time
21-15-9
Hang Squat Cleans 95/65
Burpees
***drop to pads as needed



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9:39 pm

161009

P1 strength:
EMOM 16'
1- Single-Arm Dumbbell Row x 8-10 reps @ 2111
2- Dumbbell Bench Press x 8-10 reps @ 2011
3- Waiter Walk x 100 ft each arm
4- Mountain Climbers x 30 reps or Pilates 100s

P2 strength:
Every 90" for 10 sets 
Push or Split Jerk from Rack
3-3-2-2-1-1-1-1-1-1

P1 WOD:
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell) or pushups
Rest 2 minutes between sets, and complete a total of four sets

P2 WOD:
Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.