The Power House

 

Week of 9/3

Monday — Labor Day WOD Ascend to 85% of Goal 1RM Deadlift x 2 Reps (3-5 Total sets) Bradshaw (Hero WOD) 10 Rounds For Time 3 HSPU 6 Deadlifts (225/155) 12 Pull ups 24 Double unders   Tuesday 10-9-8...1 For Time (Goal: Sub 10') Burpee w/DB's (50/35) DB Front … [Read more...] about Week of 9/3

Week of 8/27

Monday Ascend to 80% of Goal 1RM Deadlift x 2 Reps ~3-5 sets to warm up Full rest in between   6 Sets Speed Deadlift x 3 (@70% of Goal 1RM) 90" Rest   7 Rounds for time 200m Sprint on Rower 400m Recovery/Easy on … [Read more...] about Week of 8/27

Week of 8/20

Monday 8 Sets Speed Deadlifts x 3 (@65%) 90" Rest 22-18-14-10 For Time (18' Cap) Bike Cals Hollow Rocks Weighted step ups (50/35) Tuesday 5' AMRAP 5 Squat snatch (135/95) 7 Burpees Then 2' Rest 4' AMRAP 3 Squat Snatch (155/105) 5 Bar facing burpees Then 2' Rest 3' AMRAP 1 Squat … [Read more...] about Week of 8/20

Week of 8/13

Workouts of the Week!  Monday 8 Sets Deadlift x 3 (@60%) 90" rest --- 800m run x 2 * 3' rest between reps 400m run x 3 *2' rest between reps 200m run x 4 *1' rest between reps   Tuesday For Time (15' Cap)  50 Chest to bar pull ups 100 Overhead … [Read more...] about Week of 8/13

Schedules

Week of 8/6

  Monday Squat Clean and Jerk 15' to find 1rm   Del 25' Cap 25 burpees 25 weighted pull ups (20/14) 400m run w/med ball (20/14) 25 HSPU 400m run w/med ball (20/14) 25 Chest to bar pull ups 400m run w/med ball (20/14) 25 … [Read more...] about Week of 8/6

Week of 7/30

Monday Every 3' x 4 Squat Clean and Jerk x 1 "JT" 21-15-9 HSPU RING DIPS PUSH UPS Tuesday 3 rounds x 8'-10' AMRAP 1 Mile run Deadlift x ME in remaining time (#275/#185) 5' rest between rounds Wednesday Back Squat 3 x 2 "Rahoi"12' AMRAP 12 box jump (24/20) 6 thruster … [Read more...] about Week of 7/30

Week of 7/22/18

Monday  Every 2' for 10' Clean and Jerk x 1   DG 10' AMRAP 8 T2B 8 DB thrusters (#35/#25) 6/6 DB walking lunges   Tuesday 10-9-8...1 (12' Cap) Deadlift (225/155) Push Jerk (135/95)   12' AMRAP 100' sled drag (180/125) 100' Reverse sled drag (180/125) 50' DB Bear crawl … [Read more...] about Week of 7/22/18

Week of 7/16/18

Monday 6 Sets 5 Deadlifts 3 Hang power cleans 1 Squat clean   For Time (15' Cap) 5-4-3-2-1 Rope climbs 30-24-18-12-6 Cal row 60-48-36-24-12 Double Unders   Tuesday 5 Sets Snatch balance + OH squat x 1+2   Randy (10' Cap) 75 Power … [Read more...] about Week of 7/16/18