• Skip to primary navigation
  • Skip to main content
  • Skip to footer
The Power House

The Power House

 

  • About Us
    • Locations
      • Highland Park
      • St. Louis Park
      • Woodbury
    • Our Story
    • Contact
    • Waivers & Forms
    • Careers
  • Workouts
    • Peak Fitness
    • Crossfit
    • Adapt
      • Free Week Trial
      • Introductory Form
  • Services
    • What we Do
    • Getting Started
  • Classes
    • Class Descriptions
    • Schedules
      • Highland Park
      • St. Louis Park
      • Woodbury
  • Blog
  • Events
  • Membership

Week of 10/7

October 7, 2019 by ianearp

Monday

Strength:

Power Snatch + 2 OHS 1-1-1

 

Workout:

“SQT” 3 Rounds

10 Ground to Overhead (95/65)

200m Run

 

Tuesday

Strength:

Back Squat 2×10

 

Workout:

3 Rounds (1:30on, :30 off pacing)

21 cal. Row

21 American KB Swings (53/35)

15 cal. Row

15 Burpee

9 cal. Row

9 HSPU

 

Wednesday

Workout:

AMRAP 20mins

2 Rounds of “Cindy”

1 Rounds of “DT”

*Goal= 6+ Rounds

Cindy= 5 Pull up/10 push up/15 air squat

DT= 12 Deadlifts/ 9 Hang Power Clean/6 S2OH

 

Thursday

3 Rounds for Quality:

50ft waiter walk (right)

10 standing tea pot (right)

50ft waiter walk (left)

10 Standing tea pot (left)

 

Partner Conditioning

4K Row For Time (time cap 20min)

**max calories on Bike until row is complete

(keep bikes going entire time rowing – let teams pick their interval to switch on)

 

Friday

Barbell Complex 6-8 sets

2 Front Squat + 1 Jerk

(build to tough complex for day – athlete may choose Push or Split Jerk)

 

15 min EMOM

1- 5/ea SL RDL (Barbell)

2- 10 Bar Facing Burpees

3- 8 Push Press

 

Saturday

 

Highland Park—Open Workout 20.1

 

SLP

Workout:

2 Rounds for Time

800m Run

16 DB Hang Power Clean and

Jerk (50s/35s)

16 T2B

 

5 Rounds for Time

30 air squats

15 Hand-release Push Ups

 

Sunday

 

St. Louis Park—Open Workout 20.1

 

HP

Workout:

2 Rounds for Time

800m Run

16 DB Hang Power Clean and

Jerk (50s/35s)

16 T2B

*Goal= sub 17mins

5 Rounds for Time

30 air squats

15 Hand-release Push Ups

Filed Under: crossfit

Footer

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

  • Facebook
  • Instagram
  • Vimeo

CrossFit Journal: The Performance-Based Lifestyle Resource


© Copyright 2019 The Power House · All Rights Reserved · Website by Oil Can Marketing

Call
Locations
Get Started