The Power House

 

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

Week of 10/29

Monday Strength: 2 Position Squat Snatch (hang,floor) 2-2-2-2-2 WOD: 15-12-9-6-3 Power Snatch (115/75) 2 for 1 wall ball (20/14) Tuesday Amrap 8min: Run 1 mile Remaining time max rep deadlift (315/225) *rest 2 mins Amrap 8min: Run 1 mile Remaining time max rep front squats … [Read more...] about Week of 10/29

Week of 10/22

Monday For Time: "Filthy Fifty" 50 Box Jumps (24/20) 50 Jumping Pullups 50 American KB Swings (35/26) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/35) 50 Back Extensions 50 Wall Ball (20/14) 50 Burpees 50 Double Unders   Tuesday Front Squats: 11-9-7   For … [Read more...] about Week of 10/22

Week of 10/15

Monday 3 Sets Snatch Balance x 3   Every 2' x 5 200m run 10 thrusters (115/75)   3 sets 10-15 V ups side plank banded row 8-10 each   Tuesday 3 Sets 1 1/4 Front Squat x 5 Dead bug on roller 5/5   30' EMOM Min 1: 17/15 Cal Row Min2: 17/15 Cal Bike Min 3: … [Read more...] about Week of 10/15

Week of 10/8

Monday 1 RM Deadlift (5-7 sets to achieve this) 2-3' Impossible EMOM Every 3' x 7 1 Round of Helen 400m run Ameircan KB Swings 21 Pull ups 12 Tuesday 30-20-10 Hang power clean and jerk 135/95 Calorie Row 21-15-9 Ab mats x 2 Double KB Russian Swings (53/35) Wednesday 5 Sets Power … [Read more...] about Week of 10/8

Week of 10/1

Monday DL 1x2 @95% of Goal (5-7 sets total) Optional Hollow Rock x 15 between sets --- 10-20-30 For Time Deadlift (225/155) or 50% Push up Bike Tuesday For Time 400m Run Fran 75/55 400m Run Fran 75/55 400m Run --- 3 Rds 50 foot handstand walk 25 cal row Wednesday Power Clean + … [Read more...] about Week of 10/1

Week of 9/24

Monday Deadlift x 2 reps @90% of Goal weight Mixed grip push ups x 4-6 per side V ups x 10   4 rounds for time 400m run/row 15 Sumo deadlift high pull (95/65) 9 Box jumps (30/24) Tuesday 4 Sets Barbell supinated row x 12-10-8-8 Front Rack Alternating Reverse … [Read more...] about Week of 9/24

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