The Power House at Highland
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0 Comments
4:00 am

171019

5 rounds
back squat x 4
weighted hollow x 45"
d ball over shoulder x 10
arch hold in "T" x 30"

8' AMRAP
2-4-6-8-10-12 ...
t2b
front squat from the floor 

0 Comments
4:00 am

171018

6 rounds
SL Box jump x 2/2
Hollow hold banded pull apart x 12
walking oh lunge x 6/6
farmer carry, heavy x 100ft 
dips x 5

Every 30" for 12 rounds
4 jumping split squats
4 barbell bent over row 

0 Comments
4:00 am

171017

5 rounds
clean deadlift x 4
half kneeling 1-arm press x 5/5
wall sit arm slides x 10
cook hip lift x 5/5

20' EMOM
1-10  burpees
2- 4 power clean + 4 push press

0 Comments
9:05 am

171016

5 Rounds
2kb front squats from the floor x 6
Inverted row x 20" ME
Front plank and reach x 5/5

10' AMRAP 
15 wall ball
35 double under
1 wall walk

0 Comments
4:00 am

171015

5 Rounds
OH Press x 6
Skater Squat x 6/6
Weighted Hollow Rock x 12

18' AMRAP
12 Push Press
16 Box Jumps
20 Hanging alternating knee raises 

0 Comments
4:00 am

171014

Teams of 3:
2 rounds for each athlete - 
30/20 calories on AB 
*first athlete moves to farmer's hold
30 push ups/60 shoulder taps
*athlete moves to shoulder hang
SA KB Deadlift x 15/15
*athlete moves to forearm plank 

0 Comments
4:00 am

171013

6 Rounds
Back squat x 3
1-Arm DB Row x 4/4
Lying Opposites x 10/10

15' EMOM
1- 20" ME Pull Ups
2- 45" air squats
3- 30" shuttle run



0 Comments
4:00 am

171012

For 36', rotate stations every 3' 
Station 1: 500m row
Station 2: AMRAP 50ft backward sled pull + 5 db over shoulder
Station 3: 1 round: 10 Burpee Pull ups, 10 t2b, 10 alternating reverse lunge (goblet)

0 Comments
4:00 am

171011

4 Rounds
Trap Bar DL x 6
Push Press x 4
Banded Leg Lowers x 8/8
3 Pos Push Up + T- Arch Hold x 10" each + 15"

10' EMOM 
3 Ball Slams + 10 lateral hurdle jumps 

0 Comments
4:00 am

171010

5 Rounds
Front Squat x 5/4/3/3/3+
Pull up x (1/2 of ME)
SL Half Step Down x 10/10
Front plank + hip taps x 15" + 10

Conditioning
FOR TIME 
30 wall balls
50 double unders
100ft SA OH walking lunge
100 double unders
100ft SA OH walking lunge
50 double unders
30 wall balls 

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