The Power House

 

week of 10/9

*weekly programming focus overview at the bottom*   Monday P1 Strength *Same as below or complete with DB/DB’s --- Strength Take 10 minutes to Establish 20RM Back Squat --- 21:00 minute AMRAP 14 Toes to Bar 14 Box Jumps 24/20'' 14 Wall Balls 20/14lb 42 … [Read more...] about week of 10/9

week of 10/2

*weekly programming focus overview at the bottom*   Monday P1 Strength Every 3:30 minutes, 3 Sets 3 DB Power Snatch (each arm) 2 DB Power Snatch (each arm) 1 DB Power Snatch (each arm) Rest only as long as it takes to adjust loads These should all be done as quick … [Read more...] about week of 10/2

week of 9/25

*weekly programming focus overview at the bottom*   Monday Strength 12:00 minute Clock to Complete the Following: Back Rack Reverse Lunges 5/5 @ 90% of 5RM From last week 4/4 @ increased load 3/3 @ increased load *Percentage is based on your 5RM Back Rack Reverse … [Read more...] about week of 9/25

week of 9/18

*weekly programming focus overview at the bottom*   Monday 3 Rounds, For Time: 100 Double Unders 33 Wall Balls, 20/14 lb, 10/9 ft target “X” Gymnastics Movement "X" Gymnastics: Round 1: 33 Toe to Bar Round 2: 22 Strict Pull-Ups Round 3: 11 Body Blasters   *Body … [Read more...] about week of 9/18

week of 9/11

*weekly programming focus overview at the bottom*   Monday "9/11 Memorial Workout"  For Time: Buy-In: 2001m Row …Into… 9 Rounds of the following: 11 Toes to Bar 11 Power Cleans @ 110/70lb 11 Wall Balls @ 20/14lb / 10/9ft target --- WOD THOUGHTS: Today, we honor … [Read more...] about week of 9/11

week of 9/4

*weekly programming focus overview at the bottom*   Monday P1 Strength *Same as below, start with dumbbell or kb for goblet squat --- Strength Back Squat Every 2:00 minutes, 5 Sets 2 Sets x 3 Reps @ 100% of 5RM 2 Sets x 5 Reps @ 90% of 5RM 1 Set x 20 reps @ 65% of … [Read more...] about week of 9/4

week of 8/28

*weekly programming focus overview at the bottom*   Theme of the Week: Barbie the Movie   Monday P1 Strength 15:00 minutes on the Clock DB Power Snatch  - Every 90 seconds, 5 Sets 1 Power Snatch 1 Floating Snatch 1 Front Rack Squat *Perform complex on each … [Read more...] about week of 8/28

week of 8/21

*weekly programming focus overview at the bottom*   Monday P1 Strength 20:00 minute Running Clock Every 2:00 minutes, 4 Sets DB Bench Press Set 1: 8 Reps Set 2: 8 Reps Set 3: 8 Reps Set 4: 8 Reps Part B: Take 5:00 minutes to Warm-Up to Weight Double DB Back Squat … [Read more...] about week of 8/21

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