The Power House at Highland
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0 Comments
3:07 pm

170818

Strength
6 sets
back squat x 10/7/5/3/3/3
Reverse fly x 12
DB bench press x 6

Conditioning
Every 30" for 14 sets
5 jump squats
3 push ups or dips

0 Comments
5:01 am

170816 & 170817

170816 & 170817
Strength
Bent Over Row 4 x 6-8 @3112
Front Plank and Reach 4 x 5/5
Back Rack Split Squats 4 x 6/6


Conditioning
4 Rounds for time/ 20' Time Cap
15 V-Ups
50ft OH Walking Lunge - plate
8 Burpees to plate
50ft OH Walking Lunge - plate
400m Run or 0.5 AB


Strength
Sumo DL, barbell 5 x 7/5/3/3/3+
TGU 5 x 1/1 or 2 each if halfway
L-Sit + Swimmers 5 x 15" & 15 reps


Conditioning
For Time:
1000m Row
rest 2'
500m Row
15 DBall Over Shoulder

0 Comments
2:29 pm

170815

Strength
90" x 5
3 Power Cleans from ground
3 wall slides between sets


Overhead Press, Barbell
3 reps every minute x 10


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 or ballslams

0 Comments
5:44 am

170814

Strength
5 Sets
5-5-3-3-3+ Front Squat from Rack - barbell @3111
5/ea SA TRX Row @5111
8/ea PB Lying Opposites


Conditioning
For Time:
50 DU
25 Thrusters 95/65#
50 DU
15 Thrusters
50 DU

0 Comments
8:00 am

170813

Prep
Walking Lunges 4 x 90"
Banded straight leg lower 4x 8/8
Turkish Get Up x 5/5 - 3/3 - 1/1 - 1/1


Conditioning
16' AMRAP
10 DB Burpee Deadlifts
10 DB Step Ups
400m Run/ 300m Row

0 Comments
11:43 am

170812

PARTNER WOD
For time
200 air squats (partner holds active shoulder Hang)
800m run - together
120 wallballs (partner holds hollow)
800m run
90 Toes to Bar (partner holds wall sit)

0 Comments
6:42 pm

170811

Strength
Hang Squat Clean
3-3-2-2-1-1-1
Rest 60-90"
Box Jump and Stick (step down) x 3
Rest 30-60"


Conditioning
5 Rounds: 90" work, 90" rest
4 Burpees
4 Cleans (squat)
***use 60-65% of heaviest load from today's strength

0 Comments
8:42 am

170810

Strength
4 sets
2 + 2 + 1 ~ Push Press + Push Jerk + Split Jerk
Rest 60"
20"/ea Side Plank - Top leg lifts

Conditioning
14' AMRAP
5 SA push press (right arm)
40 ab mat sit ups
5 SA push press (left arm)
100ft walking lunges

0 Comments
11:42 am

170809

Strength
4 sets
7/ea RFE Split Squat Goblet or front rack barbell- @30X1
8-8-5-5 SA db bench per arm
10-15 GHD Hip Extension @ 2112

Conditioning
20' AMRAP
50ft farmer carry
100ft bear crawl
50ft OH carry
400m run

0 Comments
9:19 am

170808

Strength
6 sets
12-8-6-4-2-2+ Front Squat - barbell
15"-30" flexed arm hang
20" hollow rock

Conditioning
For time
40/30 cal row
30 db squats at sternum (AHAP)

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