The Power House at Highland
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4:00 am

170930

Strength
Full Clean + Hang Squat Clean + Split Jerk
6 x 1 + 1 + 1
Deadbug
6 x 10

Conditioning:
With a partner complete:
30' AMRAP
5 Renegade Rows
5 Burpees
10 Renegade Rows
10 Burpees
200m Run (Bayard + back)
400m Run (Watson + back)

0 Comments
4:00 am

170929

Strength
Barbell Deadlift
5 x 6/5/4/3/3
Lying opposites, PB or prone
5 x 10
Weighted Chinups
5 x 3/3/2/2/1
Wall sit arm slides or t-spine windmill
5 x 10

Conditioning
For Time
16 DL (barbell) (185/ 105)
20 ABMAT situps
14 DL
20 ABMAT situps
12 DL
20 ABMAT situps
10 DL
20 ABMAT situps
8 DL
20 ABMAT situps
6 DL
20 ABMAT situps
4 DL
20 ABMAT situps
 

0 Comments
4:00 am

170928

Strength
1-Arm KB Front Squat
6 x 4/4
Front plank plate slides
6 x 8/8
Half Kneeling MB Chop
6 x 4/4
Turkish Getup
6 x 1/1

Conditioning
10' AMRAP
8 SA DB Squat Cleans (Right Arm)
100ft OH DB Carry - Right Arm
8 SA DB Squat Clean - Left Arm
100ft OH DB Carry - Left Arm
 
 
 

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4:00 am

170927

16'Emom
1- 12 alt. reverse Lunge - goblet hold
2- 8 Hanging Knee Raises
3- 45" forearm plank
4- 60" row or AB
 
4' rest
Every 4' x 5 rounds
12 hanging Knee Raises
12 cal Row or AB
24 Floor Press - lighter weight

0 Comments
4:00 am

170926

Strength
2KB SL RDL
5 x 4/4
Swimmers (***may skip one round of these for Sorensen!)
5 x 12
1-Arm DB Row
5 x 6/6
Hanging leg raise or T2B
5 x 10

Conditioning
2-2-2-3 Intervals/ 1-1-2 rest
7 strict Pull Ups or 15 TRX Pullups
14/10 cal Row
then in remaining time
complete 120 RKB Swings

0 Comments
7:33 am

170925

Strength 
EMOM 20'
Front Squat from floor x3
Weighted Pushup x 6
Side plank x20"ea
Rest x60"

Conditioning
7' AMRAP
3-6-9-12-15-18-21-24...
Wallballs
Box Jumps

0 Comments
2:55 pm

170924

Strength
Walking OH Lunges, plate
5 x 8/8
MB Lift, Half kneeling
5 x 5/5
Chin-up, weighted if able
5 x 4/3/2/2/2*

Conditioning
14' AMRAP
200ft shuttle run
8 burpees
24 ABMAT situps

0 Comments
2:54 pm

170923

Strength
Dball over shoulder
4 x 10
Hanging knee raise
4 x 10
upsidedown kb carry
4 x 1/1

Conditioning 
Team of 2:
800m farmer carry (same time)
200 KB Swings (share reps)
800m Run (together)
120 Horizontal Rows
400m run

0 Comments
2:54 pm

170922

Strength

EMOM 20'
Hi Hang Clean
10 x 2
Double under practice
10 x 20"

Conditioning 
1' on, 30" off x 8 rounds
9 Thrusters
35 Single Unders or Double Unders

0 Comments
2:53 pm

170921

Strength
Shoulder elevated SL glute bridge, DB on hip
4 x 8/8
Banded or Weighted Pushup
4 x 8
Side Plank + hip taps
4 x 15" + 10 each
Supine thoracic rotation, upsidedown kb
4 x 5/5

Conditioning 
5 Rounds
18 Burpee Box Jump Overs
9 Toes to Bar

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