The Power House

 

week of 10/10

Monday P1 Strength  8:00 EMOM Min 1: 8 Double KB Deadlift Min 2: 8 Double DB Bench Press --- Strength  8:00 EMOM min 1: 8 Deadlifts @ 65% min 2: 8 Bench Press @ 65% --- 3 Sets 4:00 AMRAP, 2:00 Rest 400m Run Buy-In Max Reps in Remaining Time 8 Dual DB … [Read more...] about week of 10/10

week of 10/3

Monday P1 Strength  Front Squat + Back Squat Every 3:00 for 15:00 6 Goblet Squats 100m Double DB Farmer Carry :30 Weighted Flutter Kicks --- Strength  Front Squat + Back Squat Every 3:00 for 15:00 2 Front Squats + 4 Back Squats *start @ 80% of Front … [Read more...] about week of 10/3

week of 9/26

Monday P1 Strength  Double KB Dead-stop Deadlift Every 3:00 for 18:00 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep 1 Rep *Build in weight to heavy single for the day :40sec Sandbag Bear Hug Hold 10 Hollow Rocks --- Strength  Dead-Stop Deadlift Every 3:00 for … [Read more...] about week of 9/26

week of 9/19

Monday P1 Strength  Take 12:00 to Establish a 5RM Double KB Squat *after each set: 15 Weighted Hip Extensions 30 Slamball Russian Twists --- Strength  Take 12:00 to Establish a 5RM Back Squat --- AMRAP 16 18 Bar Facing Burpees 11 Hang Power Cleans 155/105# 18 … [Read more...] about week of 9/19

week of 9/12

Monday P1 Strength  DB Snatch 10:00 EMOM min 1: 3 DB Power Snatch (each arm) min 2: 2 Hang Power Snatch + 2 Front Rack Squats (each arm) --- Strength Snatch 10:00 EMOM min 1: 3 Power Snatch min 2: 2 Hang Squat Snatch + 2 Overhead Squats Load: 70-75% of Power Snatch … [Read more...] about week of 9/12

week of 9/5

 Monday P1 Strength  12:00 EMOM min 1: 8 DB Bench Press +:15 Side Plank (right side) min 2: 8 Bent Over DB Rows (each arm) + :15 Side Plank (left side) --- Strength 12:00 EMOM min 1: 3 Bench Press min 2: 8 Bent Over Barbell Rows Bench Press, starting @ 80% of 5RM and … [Read more...] about week of 9/5

week of 8/29

Monday P1 Strength DB Strict Press Every 2:00 for 12:00 3 Reps, increasing to 3RM for the day 10 Banded Curls :20 Weighted Hollow Hold --- Strength (20 min Clock Time) Strict Press Every 2:00 for 12:00 3 Reps, starting @ 70% and increase to 3RM for the day --- 3 Sets 3:00 … [Read more...] about week of 8/29

week of 8/22

Monday Strength (20 min Clock Time) Part A: 5 min AMRAP 1:00 Dead-Hang (Accumulated) Max Strict Pull-Ups in Remaining Time   R: 5:00 *Set-up Bench Press   Part B in 10 min Establish a 5RM Bench Press --- 3:00 AMRAP, 1:00 Rest, 4 Sets 15 Toe to … [Read more...] about week of 8/22