The Power House

 

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

Week of 11/12

Monday Alternate with partner: 50-40-30-20-10 Cals   5 rounds for time: 4 ring muscle ups 12 SDLHP (115/75) 36 double unders   Tuesday Strength: Pause Snatch 1-1-1-1-1   Workout: 4 rounds: 3 hang squat snatch (185/135) 15 burpee box jump overs … [Read more...] about Week of 11/12

Week of 11/5

Monday Strength: For Load 1 Hang Squat Snatch + 1 OH Squat + 2 Squat Snatch + 2 OH Squats   Workout: 4 rounds for time 20 Alternating DB snatch (50/35) 25 Hand release pushups 30 abmat situps   Tuesday Strength: Front Squats 5-1-5-1-5-1   AMRAP 12 mins 4 Hang Squat … [Read more...] about Week of 11/5