The Power House

 

Week of 1/14

Monday Push Press 5 - 5 - 5 3 Rounds For Time - 10 Burpee Ring/Bar Muscle Ups 10 Front Squats (205/145) Tuesday 100 Power Snatches (75/55) *Complete 5 T2B at the top of each min 4x 500m Row *Rest 1:1 Wednesday 10mins to review Handstand … [Read more...] about Week of 1/14

Week of 1/7

Monday 3 Position Squat Clean and Jerk 3-3 (55-60%) 1-1 (65-70%) 10-9-8...1 reps for time Power Clean and Jerks (135/95) Burpee Box Jump (24/20) Tuesday 10 min Rope Climb Review For Time: 100 Wall Ball (20/14) -accumulate 10 Rope Climbs whenever athlete … [Read more...] about Week of 1/7

Week of 12/31

Monday4 SetsBarbell Bench 12-10-8-8Broad jump + single leg land x 3/3Hollow rock x 15 40-30-20 Reps For Time:Wall Ball (20/14)Russian KB Swing (70/53)Burpees Tuesday"HAMMY" For Time:1k Row7 Squat Clean and Jerks (135/95)50 Push Ups7 Squat Clean and Jerks (135/95)50 Ab-mat Situps7 Squat Clean … [Read more...] about Week of 12/31

Week of 12/24

Monday 12 Days of Christmas Tuesday Closed Wednesday Front Squat 4-4-4-4 For Time 30 Wall Ball (20/14) 15 Power Snatch (135/105) 30 Strict HSPU 15 Power Snatch (135/105) 30 Bar Muscle Ups Thursday Split Jerk 3-3-2-2-1-1 2 Rounds For Time 40 C2B 40 Burpees Friday Hang Power Clean 3-3-2-2-1-1 For Time … [Read more...] about Week of 12/24

Week of 12/17

Monday:15-12-9-6-3 Reps for time:Power Snatch (115/75)Bar Facing Burpees AMRAP 10 minsAscending reps (2,4,6,8...ect.)TTBDouble KB Russian Swings (53/35)Tuesday:Front Squat3x8* 3 second pause in bottomEMOM 15 mins:min 1: 5 Squat Cleans (185/135) + 5 Box Jump Oversmin 2: Max cal. Bikemin 3: Rest … [Read more...] about Week of 12/17

Week of 12/10

Monday3 Rounds6 Hang Squat Snatch (155/105) 9 Ring Muscle UpsFor time50 TTB *Everytime you drop row 10 calsTuesdayFront Squats1 every min, for 10 mins4 Rounds for time12 Alt. DB Snatch (70/50)6 Single Arm DB Thrusters/ per side3 Rope ClimbsWednesdayEMOM 30 mins:Min 1: 20/17 cal bikeMin 2: 10 Burpee … [Read more...] about Week of 12/10

Week of 12/3

Monday Tempo Clean and Jerk 1-1-1-1-1 3 rounds 10 Hang Power Clean (205/145) 10 Push Jerks (205/145) Tuesday Front Squats 4x8 For time: 21 OHS (135/95) 5 Rope climbs 15 OHS 3 Rope climbs 9 OHS 1 Rope climbs Wednesday 21-15-9 Burpee Pull-ups Power cleans (185/135) For … [Read more...] about Week of 12/3

Week of 11/26

Monday Strength: Tempo Snatch 1-1-1-1-1 *4 second pull from floor to position 1   WOD: 3 Rounds for Time 7 Power Snatch (155/105) 14 Handstand Push Ups 21 V ups 42 Double Unders   Tuesday Strength: Back Squats 1x3 1x10   WOD: "The Chief" 5 Rounds AMRAP 3mins 3 … [Read more...] about Week of 11/26