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week of 4/24

April 23, 2023 by powerhouse

*weekly programming focus overview at the bottom*

 

Monday

P1 Strength

Every 2:15 minute, 6 Sets:
2 DB Hang Snatches + 1 Front Rack Squat or OH Squat (perform one set on each arm)

* 30 sec Chest to Ring Hold, Body at 45 degree angle

—

Strength

Every 2:15 minute, 6 Sets:
2 Hang Snatches + 1 Overhead Squat

*Starting @ 80% of your 1rm Snatch and increasing load each set after

—

For Time

6-12-18-24

Overhead Squat 95/65lb

Pull-Ups

—

WOD THOUGHTS: Focus today is to challenge midling control and overhead stability under fatigue. The combo of overhead squat with pull-ups is a powerful combo that builds high power output. Goal today is to have this feel like a sprint and keep pace until the very end.

Primary Objective: Complete in fastest overall time

Secondary Objective: Unbroken Overhead Squats

 

Tuesday

Strength

Part A) 8 minute EMOM

5 Banded Strict Press @ 40-45% (red bands)

***Percentage today is based off of your 1 rep max Strict Press 

 

(Rest 4:00 minutes between EMOM’s)

 

Part B) 8 minute EMOM

3 Banded Deadlift @ 50-55% (green bands)
***Percentage today is based off of your 1 rep max Deadlift 

—

9:00 AMRAP

7 Strict Handstand Push-Ups

9 Dual Dumbbell Hang Clean and Jerk 50/35lb

16 GHD Sit-Ups or Weighted Sit-Ups

—

WOD THOUGHT: Primary Objective: Complete each set in 2:00 minutes or less

Secondary Objective: Complete each movement unbroken

Stimulus: Shoulder / Midline Pump

 

Wednesday

P1 Strength

Every 3:00 minutes, 5 Sets

4 Rep Double DB Front Squat

(From the Floor)

*After each set:

Max Effort Plank Row Iso Hold (alternate arms each round, can choose arm on 5th set)

8/8 Kettlebell Rotational Chop and Lift

—

Strength

Every 3:00 minutes, 5 Sets

4 Rep Front Squat

*From the Floor

Start @ 80% of 1RM Clean and Increase Loads

—

4 Rounds for Time

100 Double Unders

15 Burpee Box Jumps, 24/20”

5 Front Squat 225/155lb

—

WOD THOUGHTS: Primary Objective: Complete each round in 4:15 minutes or less

Secondary Objective: Complete the Burpee Box Jumps in 1:30 or less

Stimulus: Anaerobic / Battery Work

 

Thursday

Every 6:00 minutes, 5 Sets

400/350m Row

20/14 Calorie Echo Bike

400m Run

—

WOD THOUGHTS: Primary Objective: Complete Each Round in Under 5:00

Secondary Objective: Pick a movement that is your limiter and decide on the pace there that you want to hit, then adjust effort on the other two movements to allow yourself to hit that pace. i.e. Row @ 2k pace or run @ 5k pace

Stimulus: Lactate Threshold / Aerobic Capacity

 

Friday

P1 Strength

Double KB Dead stop Deadlift (Heavy Session)

Every 3:00 minutes, 5 Sets

8 Reps

6 Reps

6 Reps

4 Reps

4 Reps

 

*After each set:

10 Alternating Gorilla Rows

Max Top of Pull Up Bar Hang

—

Strength

Dead stop Deadlift (Heavy Session)

Dead stop Deadlift (Heavy Session)

Every 3:00 minutes, 5 Sets

4 Reps @ 80%

3 Reps @ 83%

3 Reps @ 85%

2 Reps @ 87%+

2 Reps @ 90%+

—

For Time:

50/40 Strict Pull-Ups

100/80 Push-Ups

50 Toes To Bar

100 Air Squats

—

WOD THOUGHTS: Primary Objective: Complete the Strict Pull-Ups + Push-Ups + Toe to Bar each in under 5:00 minutes

Secondary Objective: Finish with 100 unbroken air squats
Stimulus: Bodyweight Conditioning / Muscular Stamina

 

Saturday

Partner AMRAP

4 Sets

5:00 AMRAP : 2:00 minute Rest

400m Run

30 Alternating Dumbbell Snatch 50/35lb

20 Box Jump Overs 24/20”

Max Power Snatch in Remaining Time 135/95lb

—

WOD THOUGHTS: Both partners will start the run together, but whichever partner comes back first can start in on the Dumbbell Snatches before their partner returns from the run. The reps are then completed in total between the 2 partners in any rep scheme they deem works for them.

Primary Objective: Snatches/ Clean, Strong Reps

Secondary Objective: Achieve more than 60 seconds on the barbell

Stimulus: Muscular Stamina / Technique Under Fatigue

 

Sunday

Gymnastic Skill Work

10:00 AMRAP

Max Accumulated Freestanding Handstand Hold

1 Rep = 1 Sec

—

15:00 AMRAP

10/8 Calorie Row

10 Dumbbell Bench Press 50/35lb

10 Ring Rows

10/7 Calorie Echo Bike

 

*Rings Set to Arm Distance Off Floor for RX Ring Row

—

WOD THOUGHTS: Primary Objective: Complete each set unbroken

Secondary Objective: Complete each machine in under 30 seconds
Stimulus: Hypertrophy / Pump (Push/Pull)

 

—

Weekly Programming Focus: We are now into Week 5 of the PRVN Power Cycle and with that we are adding in some fun variance to the mix in order to keep pushing our athletes to new levels. This will also challenge you as coaches in terms of how you tackle coaching and class management, but will make you better if you take the time to plan the day, go over the progressions and build in a fun environment for your athletes. On Monday, we are working into a Snatch complex before hitting a challenging high capacity couplet. Our Tuesday is a day that requires some set-up, so be sure to look over the set-up here, come in and have things ready for your classes on that day. Wednesday we are hitting a very challenging and fun triplet with Double Unders + Burpee Box Jump Overs, and Heavy Front Squats from the floor. Our Thursday work is a classic mixed monostructural triplet challenging our lactate threshold capacity, and we are finishing off the week on Friday with Heavy Deadlifts and some more “Murph” prep based on the workout “Angie”. The weekend will consist of a fun barbell focused partner Saturday WOD followed by a pumpy and skill based Sunday. Have fun and get after it!

 

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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]

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