The Power House

 

Week of 4/1

Monday Pause front squat (3 second pause at bottom) 5x3 5 Rounds for time 10 push press(155/105) 20 med ball cleans (20/14) Tuesday Clean pull+hang power clean+power clean 1-1-1-1-1 1 round for time 30 power cleans (225/155) 60/50 cal bike Wednesday 5 Rounds … [Read more...] about Week of 4/1

Week of 3/25

A message from Chris Spealler: This week we are going to be heading back to the drawing board and taking an assessment as a community. It will also act as a deload week with some lower volume. Things to consider: -Do you best for the day! We are just trying to get a snapshot of where our … [Read more...] about Week of 3/25

Week of 3/18

Monday Box Squats 5-5-5-5 2 Rounds 20 Power Clean and Jerks (155/105) 1K Row  Tuesday AMRAP 3 mins 7 Hang Squat Clean (135/95) 35 Double Under -rest 1 mins AMRAP 3 mins 7 Bar Facing Burpees 11 T2B -rest 1 mins AMRAP 3 mins 4 Thrusters … [Read more...] about Week of 3/18

Week of 3/11

Monday 1 RM Clean and Jerk AMRAP 15mins 5 Manmakers (50s/35s) 10 Burpees Over Dumbell 30 Double Unders Tuesday Build to heavy set of 3 Front Squat For Time: 2-4-6-8-10 Bar Muscle ups 1-2-3-4-5 Thrusters (205/145) Wednesday 3 Rounds 21 Power Snatch … [Read more...] about Week of 3/11

Week of 3/4

Monday Push Press 5-5-5 *75-80% 1rm 30-20-10 reps for time Calorie Row Box Jumps (30/24) *Complete 5 Push Jerks at the end of each set of box jumps (225/155) Tuesday Front Squats on the 3 min 4x2 (87-95%) For Time 100 Double Unders 50 Pull Ups 30 OH … [Read more...] about Week of 3/4

Week of 2/25

Monday Power Clean and Jerks 3-2-1-1 3 rounds for time 10 Ring Muscle Ups 20 Box Jumps (30/24) 3 Rounds Not for Time: 20 Abmat Situps  50ft Waiter Walk Right (53s/35s) 50ft Waiter Walk Left (53s/35s) 10 Double KB Russian Swings (53s/35s) Tuesday For time 3 … [Read more...] about Week of 2/25

Week of 2/18

Monday 3 Position Clean and Jerk 1-1-1-1 (65%-70%-75%-80%) 8-7-6-5-4-3-2-1 Reps for time Bar Muscle Up American KB Swings (70/53) Tuesday 3 Rounds for time: 20 Wall Ball (20/14) 20 Power Cleans (135/95) 5 Rounds not for time: 100ft sled drag (heavy) 100ft sandbag carry (150/100) 10 … [Read more...] about Week of 2/18

Week of 2/11

Monday EMOM 30 mins: min1 - 15/13 Cal. Bike min2 - 15 Air Squats min3 - 12 Push ups Tuesday Clean and Jerk 2-2-2-2  *note- increasing load staring at 75% AMRAP 7 mins 3 Power Clean and Jerks (155/105) 3 Ring Muscle Ups 3 Box Jumps … [Read more...] about Week of 2/11