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week of 5/8

May 8, 2023 by powerhouse

*weekly programming focus overview at the bottom*

 

Monday

P1 Strength

Every 90 seconds, 8 Sets Alternating Stations

Station 1: 3 Overhead Squats

Station 2: 5 Front Squats

Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel

—

Strength

Every 90 seconds, 8 Sets Alternating Stations

Station 1: 3 Overhead Squats

Station 2: 5 Front Squats

Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel

—

For Time

21-18-15

Power Clean

Thruster

Load: 95/65lb

 

Rest 1:00 minute

 

15-12-9

Power Clean

Thruster

Load: 115/75lb

 

Rest 1:00 minutes

 

9-6-3

Power Clean

Thruster

Load: 135/95lb

—

WOD THOUGHTS: Primary Objective: Complete each set of Thrusters unbroken

Secondary Objective: Achieve best possible time
We want to see you go for the best possible overall time here with the goal of going unbroken on the Thrusters. The expectation is to break the Power Cleans as needed in order to manage fatigue and allow yourself to hang onto the Thrusters

Tuesday

Gymnastics Skill Work

—

4:00 AMRAP

3/2 Rope Climbs

200m Run

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets
Continue until 100 Rep Line Facing Burpees

—

WOD THOUGHT: Goal: Complete in 4-5 Rounds

Cap: 6 Rounds – Time Domain: 14:00-24:00

Primary Objective: Complete each movement in 1:00 minute or less

Secondary Objective: Complete 20+ Burpees each round

 

Wednesday

P1 Strength

Heavy Double KB Deadlift

Every 3:00 minutes, 4 Sets

2 Reps

2 Reps

2 Reps

2 Reps

*After each set

:20/20 Star Plank

6-8 Cuban Rotations 40×1 Tempo

—

Strength

Heavy Deadlift

Every 3:00 minutes, 4 Sets

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

*Percentages are based on your 1rm Deadlift

—

2 Rounds, For Time:

25/20 Calorie Row

30 Alternating Dumbbell Snatches 50/35lb

20/14 Calorie Echo Bike

50ft Dual Kettlebell Front Rack Walking Lunges 53/35lb

—

WOD THOUGHTS: Primary Objective: Best possible time

Secondary Objective: Push the Machines. We want the focus here to be on a good overall time and could see dialing back the machines in order to hang onto the DB and KB movements, but having this in as a secondary objective for those needing to build their capacity here would be a great challenge.

RPE: 8/10

Stimulus: Quad Pump / Muscular Endurance

This is a second half workout: You won’t win the workout in the first round but you can lose it. Meaning, that you need a steady pace on the first round and then increase effort on the second round.

 

Thursday

Strength

Strict Press

Take 10:00 to build to a 3rm for the day
Then: in the next 6:00 minutes complete
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

—

*P1 Strength same as strength above, but Hex bar or double KB*

—

16 minute EMOM, alt each minute:

Minute 1: 100ft Farmers Carry

Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold

Minute 3: Max Rep Crossovers

Minute 4: :10-:15 second Ring L-Sit

—

WOD THOUGHTS: Challenge the loads on the farmers carry, but stay unbroken for the 100ft. On the Freestanding Handstand Hold or Wall Supported Handstand Hold we are looking for a strong overhead position and continually pressing through the floor. You can come down in the minute, we are just looking for 20-25 seconds here of work. We have put Crossovers in here as a fun little practice time for those looking to work on a new skill and we will just count how many successful reps we can get in the time frame. For the Ring L-Sit, we can modify it to a tuck L-Sit on the Rings or move to the parallettes.

 

Friday

4 Rounds for Time

200m Run

10 Pull-Ups

15 Push-Ups

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

—

WOD THOUGHTS:  Score is Total Running Time
Time Domain: 4:00-6:00 minutes / set

Time Cap: 7:00/Set

Stimulus: Bodyweight Conditioning / Murph Prep / V02 Max Intervals / Muscular Stamina
Saturday

Partner WOD

Complete for Time with Partner

60 Power Snatch 115/75/lb

2000/1700m Row

60 Dual Dumbbell Step-Overs 35/25lb, 24/20”

 

*Starting with and Every 90 seconds, perform:

10 Synchro V-Ups

—

WOD THOUGHTS: Primary Objective: Best Possible time. Play to your strengths, what that means to us: Build a plan, push your strengths, strategize what rotations and rep schemes you will take on the movements
Secondary Objective: Complete V-Ups in 15 seconds or less

Sunday

Strength

Bench Press

Take 10:00 to Build to a 3rm for the day
Then in 6:00 minutes complete

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

—

*P1 Strength same as strength above, but double DB*

—

Every 4:00 minutes for 16:00 minutes

30 Running Single Unders

10 Dual Dumbbell Burpee Power Clean

20 Double Unders

10 Dual Dumbbell Thrusters

Load: 50/35lb

—

WOD THOUGHTS: Goal: complete each round in sub 2:30 minutes

Primary Objective: Complete each round in 2:15-2:45 minutes

Secondary Objective: Unbroken Movements across

Stimulus: Muscular Endurance / Dumbbell + Jump Rope Conditioning

—

Weekly Programming Focus: We are now tackling week 7 of the PRVN Power Cycle which will consist of some fun variations to the progressions we have been working on. We are taking out the banded work this week and getting into a 4×2 Heavy Deadlift and a 3RM Strict Press as well as a 3RM Bench Press. Our Monday starts off with Front Squats and Overhead Squats building to a heavy 3 and 5 over the course of an alternating EMOM. And we will finish off the week with a challenging interval style Murph Prep workout as we get closer to the day of. By now we should be feeling more and more confident with our pacing and ability as the day nears. This week is jam packed full of progressions as well as some new movements, so 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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