The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
4:55 am

170413

Strength
P1
5 Sets 
TRX Pushups x 6-8 @ 31X1 
Ring Rows x 8-12 
Box Jumps x 3-5 or Russian Step Ups x 6-8/ea 
Single leg squat to bench 30" each leg 

P2
5 Sets 
Ring Pushups or Dips @ 31X1 w/ er at the top of each rep x 4-6 reps 
False grip ring rows @2111 x 8-12 or ring pullups x 6-8 @ 3110
Kneeling Jumps x 3-5 
Pistol squat x 60" alternating legs for max reps 
***for athletes with muscle ups sub the following: EMOM 5' 3 muscle ups @ minute 6' complete 15 muscle ups for time 

Conditioning
P1
For time 
400m Run or row 
30-20-10
Dumbbell Hang Squat Clean Thruster 
***sub cook band backpack squat for shoulder restriction or buttink 

P2
For time 
400m Run or row 
30-20-10
Dumbbell Hang Squat Clean Thruster 35/20# 
***after the first run complete the set of 30, after the second run complete the set of 20, after the third run complete the set of 10