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Specialty Class Programming

March 27, 2023

Power HIIT | week of 3/27

Day One Every 2:30 x 5  Deadlift  x12  Pull Up  x10   --- Rest 2:30, then 5 Rounds:  For 2:30   Push up, 12  DB Burpee, 12  Bike or Row for max calories,  Rest, 1 min  ---   Stimulus: muscular endurance - big focus on lats and hinge in the first. There should be … [Read more...] about Power HIIT | week of 3/27

Filed Under: Specialty Class Programming

March 26, 2023

Strength | week of 3/27

Day One 3 Sets Back Squat x 5-5-5+   3 Sets Tempo Bench Press x 10 (50%) Deficit HSPU x Max Set   3 Sets Hip Bridge DB Pull Over x 10 Single Bell Tall Step Ups x 8/8 Weighted Flutter Kicks x :30 *Above %s are based of 90% of 1 rep max, 65%, … [Read more...] about Strength | week of 3/27

Filed Under: Specialty Class Programming

March 26, 2023

Barbell Buddies | week of 3/27

Day One   3x Overhead Squat x 2 @ 84% of 1RM Snatch   4x Power Clean x 1 @ 82% of 1 RM Clean + Jerk   3x Snatch Pull x 1 @ 112% of 1RM Snatch     Day Two Max out day!!!   Establish a 1RM for … [Read more...] about Barbell Buddies | week of 3/27

Filed Under: Specialty Class Programming

March 19, 2023

Barbell Buddies | week of 3/20

Day One 3x Overhead Squat x 2 @ 80%   4x Power Clean x 2 @ 78%   3x Snatch Pull x 1 @ 108%   Day Two 3x Snatch x 1 @ 96%   3x Clean and Jerk x 1 @ 96%   3x Front Squat x 1 @ 90% … [Read more...] about Barbell Buddies | week of 3/20

Filed Under: Specialty Class Programming

March 19, 2023

Strength | week of 3/20

Day One 3 Sets Bench Press x 5-5-5+   3 Sets Back Squat x 10 (50% Tempo Strict Pull Ups x Max Set   3 Sets Heavy Sandbag/Slamball Bear Hug Carry x 100ft Poliquin DB Lateral Raise x 10 Kneeling Banded Crunches x 15   *Above %s are based of 90% … [Read more...] about Strength | week of 3/20

Filed Under: Specialty Class Programming

March 19, 2023

Power HIIT | week of 3/20

 Day One 3-4 Rounds BB Strict Press @ 2121, 6 SA Alt KB Swing, 10/10 Turkish getup, 3/3 --- EMOM x 25 (4 Rounds) Min 1- DB Loaded step up, 8/s Min 2 - Burpee, 15 Min 3 - Plate loaded OH walking lunge, 8/s Min 4 - Air bike (10/12) or sled push 100' Min 5 - … [Read more...] about Power HIIT | week of 3/20

Filed Under: Specialty Class Programming

March 12, 2023

Barbell Buddies | week of 3/13

Day One 3 sets 2 Overhead Squat Work at 80% 1 RM Snatch -- 4 sets 2 Power Cleans Work at 78% 1RM Clean & Jerk -- 3 sets 1 Snatch Pull Work at 108% 1RM Snatch     Day Two 3 sets 1 Snatch Work at 96% 1 RM Snatch -- 3 sets 1 Clean … [Read more...] about Barbell Buddies | week of 3/13

Filed Under: Specialty Class Programming

March 12, 2023

Strength | week of 3/13

Day One 3 Sets Back Squat x 5 Bench Press x 5 Handstand Hold x Max Hold   3 Sets Pendlay Row x 12 Reverse Nordics x 8 L-Sit Hold x Max Hold   *Deload week: %’s off of 90% of 1 rep max. % for today: 40, 50, 60%   Day Two 3 Sets Deadlift x … [Read more...] about Strength | week of 3/13

Filed Under: Specialty Class Programming

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The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
[email protected]

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
[email protected]

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