The Power House at Highland
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3:59 pm

170625

Strength
4 Sets
Single leg RDL x 5/ea @ 3011
Rest 30-60"
TGU x 1/ea
Rest 30-60"


Conditioning
3 Sets
15 2-KB Clean and Press
20 Alternating 2-KB Step ups (10/ea)


 

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8:47 am

170624

Strength
4 Sets
Rear Foot Elevated (RFE) Split Squat x 6/ea @ 3111 (barbell or db in front rack)
Rest 30" between sides
Bent over row x 8-12 @ 3111
Rest 30-60"
Strict knees to elbows x 6-8
Rest 30-60"


Conditioning
20' AMRAP
4 x 200m row
30 Burpees
60 Wallball
***This is a partner workout. Alternate partners on the rowing and split the burpees and wallball reps between the pair. One person is working while the other person is resting.

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8:48 am

170623

Strength
5 Sets
3-Position Clean (Hi to Low)
Rest 30"
Bar Dips x 3-5
Rest 60-90"

Conditioning
"Elizabeth"
21-15-9
Cleans
Dips

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4:53 am

160622

Strength
EMOM 10'
1 paused front squat + 1 front squat
***building loads for the 10' as long as quality remains high, pause 3" in the bottom on the first rep

Conditioning
For Time
21-15-9
Front Squat
Pullups
***use 50% of max load achieved in today's strength portion or 135/95# whatever is lighter
Immediately into
21-15-9
Wallball
Pullups
***time cap for both workouts is 14'

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4:58 am

170621

Strength
4 Sets
Power Clean and Push Press
7 - 5 - 3 - 3+
***each set includes 1 clean and the prescribed number of push press reps above
Rest 60"
Complete 6-10 face pull to y press,
Rest 60"
Vertical Jump and Stick x 1.1.1 w/ mini band
Rest 60"


Conditioning
5 Rounds
20/15 Cal Row
10 Man Makers (R hand row, L hand row, Pushup w/ DB's)
Rest 60-90" after each round
***this can be done as a partner workout of one partner work, one partner rest until both partners complete 5 rounds each

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10:52 am

170620

Strength
5 Sets
10-8-6-4-2 DB Snatch per arm
***20 Alternating Reverse Lunges Barbell Front Rack between sets of snatches
Rest 30-60" between activities


Conditioning
3 Rounds for time
75 Double Unders
30 KB Swings
20 Burpees

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8:14 am

170619

Strength
4 Sets
Deadlift 7-5-3-3+
Strict Pullups x 5-10 @ 21X1


Conditioning
15-12-9-6-3
Hang Squat Clean thruster w/ 2-DB"s
Knees to elbows
For time

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6:51 am

170618

Strength
EMOM 16'
1- Single leg deadlift x 5/ea
2- TGU x 3/ea, 2/ea, 1/ea, 1/ea
3- Nose and toes handstand hold x 30" or Strict HSPU x 3-7
4- Front plank and reach x 5/5


Conditioning
In teams of two, partners alternate rounds to complete five sets each of:
300 Meter Row or Run to Watson
30 Airsquats
15 Pushups

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7:00 am

170617

Strength
EMOM 16'
1- Russian KB Swing x 15-20
2- Box Step Down x 3/3 @ 30X1
3- Alternating DB Chest Press x 6-8 Reps per side
4- PB Plank forearms x 20-40"


Conditioning
4 Rounds Each for Time
20 Pistols
15 Bent Over Row
200ft farmer carry
10 Burpees
Rest 1'

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7:57 am

170616

Strength
Every 90" x 7 Sets
Clean and Jerk
3-2-1-3-2-1-1


Conditioning
7' AMRAP
3 Clean and Jerk
3 Toes To Bar
6 Clean and Jerk
6 Toes to bar
9 Clean and Jerk
9 toes to bar
12 & 12
...Continue to climb the ladder until the time expires.

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