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WOD

Join Beyond the Whiteboard to track your workouts with The Power House community of athletes. Email us at accounts@tphmn.com to receive our gym code.

November 22, 2020

week of 11/23

Monday 3 Rounds 8 Tempo Goblet Squats (3.1.1.1) 16/16 Side Plank Hip Taps 8 Reverse Burpees --- For time: 50-40-30-20-10 Reps Jumping Lunges Sit-ups   Tuesday Double Under Coaching *light landing --- For Time: 100 Double Unders 50 Single DB … [Read more...] about week of 11/23

Filed Under: At Home WOD, Specialty Classes, WOD

Time to Act

November 15, 2020

week of 11/16

Monday Back Squat 5 sets 1 Pausing Back Squat (2s) 2 Back Squats *start at about 60% and build --- AMRAP 15: 50/35 Calorie Assault Bike 50 Single DB Hang Clean and Jerks 50 Single DB Reverse Lunges 50 Deadlifts (205/145)   Dumbbell Weight = 50/35 alt. … [Read more...] about week of 11/16

Filed Under: WOD

November 9, 2020

week of 11/9

Monday 3 Sets 12 DB Bench Press 12 DB Bent Over Row 12 Wide Stance Good Mornings 1min Double Under Practice --- 5 Rounds for Time: 21 Wall Ball (20/14) 18 Alt. DB Power Snatch (50/35) 15 Box Jumps (24/20) 12 TTB   Tuesday Hang Squat … [Read more...] about week of 11/9

Filed Under: WOD

November 1, 2020

week of 11/2

Click here for P1 Programming! Monday  Double Under Practice   (work on landing on jump)  ---  On the 4:00 x 5 Rounds  20/15 Cal. Bike  10 Lateral Burpees Over Bar  5 Power Clean   *start at 50% of your 1RM  Power Clean and … [Read more...] about week of 11/2

Filed Under: WOD

October 26, 2020

week of 10/26

Monday Strength: Pausing Power Snatch 6 x 1 *pause 1 second in catch position --- Workout: AMRAP 20min 20 Wallball (20/14) 20 Hang Power Snatches (75/55) 20 Box Jumps (24/20) 20 OH Squats (75/55) 20/15 Cal. Row   Tuesday Back Squats 10-8-6-4-2 … [Read more...] about week of 10/26

Filed Under: WOD

October 18, 2020

week of 10/19

Monday Strength: Every 1:30 x 6 3 Thrusters --- Workout: 7 Rounds for Time 200m Run or 50 Double Unders 7 Thrusters (95/65) 7 Burpees   Tuesday Strength: 4 Sets 10/10 DB Bulgarian Split Squats :30 Dead Hang *rest as needed between … [Read more...] about week of 10/19

Filed Under: WOD

October 11, 2020

week of 10/12

Monday Strength: On the 1:30 x 6 set 3 TNG Power Cleans --- Workout: AMRAP 15min 15 Power Cleans (95/65) 30 Double Unders 15 Wallball (20/15) 30 Double Unders   Tuesday Strength: Push Jerk + Pausing Spit Jerk 1-1-1-1-1 *pause is in catch … [Read more...] about week of 10/12

Filed Under: WOD

October 4, 2020

week of 10/5

Monday Strength: 3 Rounds 20 Deadbugs 20 DB Reverse Lunges 10 DB Bench Press --- Workout: AMRAP 20min 50 Wallball (20/14) 40 Alt. DB Snatch (50/35) 30/24 Cal. Bike 20 T2B   Tuesday Workout: AMRAP 5 min buy-in = 100 Double Unders 12 Power … [Read more...] about week of 10/5

Filed Under: WOD

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Highland Park

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

Woodbury

4123 Radio Drive
Woodbury, MN 55129

651-699-4864
info@tphmn.com

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