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

The Power House

 

  • About
    • Locations
      • Highland Park
      • St. Louis Park
    • Meet Our Team
    • Our Story
    • Contact
  • Services
    • CrossFit
    • Private Training
    • Team Training
    • Specialty Classes
    • Summer Performance Training
    • Youth Training
    • Nutrition
    • Assessment
    • Host a Private Event
  • Membership
  • Workouts
    • CrossFit WODs
    • Specialty Class Programming
  • Schedules
    • St. Louis Park
    • Highland Park
  • More
    • Podcast Blog
    • Recipe Blog
    • Articles Blog
    • Shop
      • Equipment Store
      • Design for Health
    • Waivers & Forms
    • Careers
    • COVID Protocol

week of 2/1

Monday

3 x 8: Sumo Deadlifts

3 x 12: Romanian Deadlifts

3 x 16: Weighted Glute Bridges

—

AMRAP 14:

10 Single Arm Devil Presses

20 Single DB Step Back Lunges

30 V-ups

 

Tuesday

15-12-9-6: Bent Over Row

After Each Set: 30 Banded Tricep Ext.

—

3 Rounds x AMRAP 5:

400 Meter Run

30 Double Dumbbell Deadlifts

Max Dumbbell Facing Burpees

*Rest 5 Minutes Between Rounds

 

Wednesday

3 Sets

1 min Right Side Plank

1 min Left Side Plank

10 Squats with :03 Pause in Bottom

—

For Time:

3 Rounds-

15 Double Dumbbell Front Squats

30 Double Unders

Directly Into…

3 Rounds-

15 Double Dumbbell Thrusters

30 Double Unders

Directly Into…

3 Rounds-

15 2-DB Hang Squat Clean Thrusters

30 Double Unders

 

Thursday

3 Sets

10 Right Arm Russian Swing

10 Broad Jump + Backwards Bear crawl

10 Left Arm Russian Swing

—

AMRAP 18:

9 Shuttle Runs [10 Meters]

12 Alt. Dumbbell Snatches

15 Push-ups

 

Friday

3 Sets:

10 Right Arm Strict Press to Windmill

10 Left Arm Strict Press to Windmill

20 Deadbugs

—

5 Rounds For Time:

15 Burpees

12 DB Rows from Plank (6 Each Side)

9 Double Dumbbell Clean and Jerks

Saturday

9-7-5-3: Bench Press

After Each Set: 30 Banded Pull-Aparts

—

4 Rounds For Time:

200 Meter Run

30 Single Dumbbell Power Snatches

200 Meter Run

30 Single Dumbbell Step-Back Lunges

 

Sunday

AMRAP 20:

5 Single DB Strict Press (Each Side)

100 Meter Single DB Farmers Carry

(50m Each Side)

15 Weighted Sit-ups

 

Footer

The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
[email protected]

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
[email protected]

  • Facebook
  • Instagram
  • LinkedIn
  • Vimeo

CrossFit Journal: The Performance-Based Lifestyle Resource

Privacy Policy

© Copyright 2023 The Power House · All Rights Reserved