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week of 5/15

May 14, 2023 by powerhouse

*weekly programming focus overview at the bottom*

 

Monday

Every 15:00 minutes, 2 Sets, Complete the following:

40 V-Ups

30 American Kettlebell Swings 53/35lb

20 Burpees to Bar

10 Bar Muscle-Ups

20 Burpees to Bar

30 American Kettlebell Swings 53/35lb

40 V-Ups

—

WOD THOUGHTS: Primary Objective: Complete each set under 12 minutes. Rest will be minimal through this workout. Approach it with the mindset of two rounds For Time, this way you can still give a good effort each set but not put yourself in a deficit for the upcoming second set. We’re really curious to see you guys push the back end movements after the Rope Climbs so be sure to pace the first half correctly to have that extra kick at the end

Tuesday

P1 Strength

*same as below, but with double or single KB*

—

Strength

Take 12:00 minutes to hit a 3RM Back Squat
Then Complete Drop Sets in Next 8 minutes
1 x 3 @ 92% of your 3rm from above

1 x 4 @ 87% of your 3rm from above

1 x 5 @ 85% of your 3rm from above

Rest as needed between sets

—

For Time

15 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

10 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

15 Ring Dips

20 Goblet Squats

10 Ring Dips

20 Goblet Squats

Load: 53/35lb

—

WOD THOUGHT: The goal here is to work on upper and lower body pressing. The combo of having to hold a goblet position with the kettlebell while doing strict pressing movements will definitely slow the reps down so keep that in mind when building out a strategy here.
Primary Objective: Complete the upper body pressing movements in 2 sets or less

Secondary Objective: Remain unbroken on the leg movements

Wednesday

P1 Strength

1 Weighted Strict Pull Up, 1 Eccentric Pull Up, or 1 Pull Up with the lightest band

—

Strength

1 Weighted Strict Pull Up

—

For Time:

1500/1250m Row

Into:

10 Rounds,

100ft Farmers Carry (70/53lb x 2)

10 Pull-Ups

—

WOD THOUGHTS: Primary Objective: Pull-Ups

Secondary Objective: Holding sub 1:15 per round

Goal on the Rower is to hold 5k Race Pace

 

Thursday

P1 Strength

Shoulder to Overhead Strength

10 minute EMOM:

1 DB Power Clean + 2 DB Push Press + 2 DB Push Jerk (complete complex on each arm each minute)

—

Strength

Shoulder to Overhead Strength

10 minute EMOM:

1 Power Clean + 3 Push Press + 2 Push Jerks

—

4 Sets

2:00 AMRAP

18/13 Cal Echo Bike

Max Thrusters in Remaining Time:

Set 1: 95/65lb

Set 2: 115/75lb

Set 3: 135/95lb

Set 4: 155/105lb

Rest 1:00 minute between sets

—

WOD THOUGHTS: Primary Objective: Minimums for Reps (Set 1: 10 Reps, set 2: 7 Reps, set 3: 5 Reps, Set 4: 3 Reps)

Secondary Objective: Complete 5+ Reps on Final Bar
Focus is on barbell conditioning and pushing the pace on the bike. The bike will take some push out of the legs so have that in mind before you pick up the barbell.

 

Friday

P1 Strength

Take 18:00 minutes to Work up to a 1RM Double KB Deadlift

*Between working sets:

6-8 Hollow Roll to V-Up

1:00 Max Weighted Wall Sit

—

Strength

Take 18:00 minutes to Work up to a 1RM Deadlift

—

9:00 minute AMRAP

9 Toe to Bar

6 Deadlifts 115/75lb

3 Snatches 115/75lb

—

WOD THOUGHTS:  Primary Objective: Best overall result… break accordingly to produce best result

Secondary Objective: Unbroken throughout

Based on the objectives, the first goal would be to break as needed in order to get the best possible result, but we also can challenge you to try to see if you can remain unbroken and whether that would be the best possible result given the style of workout.

 

Saturday

Skill EMOM

6:00 Minute EMOM

Min 1: 3-5 Burpee Bar Pull-Overs

Min 2: 6-9 Ice Cream Makers

Min 3: Max Effort Freestanding Handstand (Accumulated)

1 second = 1 rep

Min 4: Rest

—

4 Rounds for Time

400m Run

50 Air Squats

—

WOD THOUGHTS: From the Vault: Chris Spealler 8:34 and Zac Pine 9:33 on today’s WOD

*Old School CrossFit WOD

First programmed on the main site September 7th, 2009

Time Domain: 9:00-13:00

Time Cap: 15:00 minutes

Stimulus: V02 Max / Lower Body Muscular Stamina

RPE: 9/10, Looking to Push Intensity

Primary Objective: Complete each round in under 3:00 minutes

 

Sunday

Turkish Get-Up Strength Ladder 

12 @ 35/18lb

10 @ 44/26lb

8 @ 53/35lb

6 @ 62/44lb

4 Reps @ 70/53lb

 

Time Domain: 13:00-18:00

Time Cap: 20:00 minutes

—

Every 2:00 minutes, 5 Sets

27 Double Unders

9 Dual Dumbbell Hang Clean and Jerk 50/35lb

9/7 Deficit Dumbbell Push-Ups

—

WOD THOUGHTS: We are adding on a little burner here with the goal of building some intensity to the day and playing with dumbbell conditioning. The addition of the deficit push-up after the volume squats and pulling accessories should have us feeling good going into our final taper towards “Murph”
Primary Objective: Finish each set in 75 seconds or less

—

Weekly Programming Focus: We are finally at Week 8 of the Power Cycle and with that we are hitting our final tests. Last week we tackled our 3RM Strict Press and this week we are going into the 3RM Back Squat and 1RM Deadlift. The big 3 lifts was the focus for the Power Cycle in order to build some base strength before heading into our hybrid cycle that will be centered around cluster sets and have a little more of a squat bias, specifically the Front Squat. We of course will keep a wide range of strength movements in there and will have a full comprehensive writeup of the next cycle shortly. As for now, we have Week 8 to finish off this cycle and then two transition weeks with a fun mix of benchmark workouts and an even more varied approach to the weekly structure.

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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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