1.27.12 Power Endurance

Workout
2×20 Airsquat
2×15 Shoulder Dislocates
2×10 OHS @ dowel
2x15m Lunge + 15m Bear Crawl
Then:
Keep a KB Moving for 10 minutes
10x Goblet Squat
10x Snatch (L)
10x Snatch (R)
30m RTW Walk
30m Cradle Carry
Repeat for 10 minutes
Then:
10x Ball Slam + 20s KB Quick Toe Touch*
Every minute on the minute for 10 minutes
*Penalty for knocking KB over = 1 burpee per infraction
Rest 5 minutes
Then:
5x DB Man-Maker @ 2×30# DB +
60m Farmer’s Carry OR Heavy Sandbag Carry @ 70#
Every 90s for 9 minutes (6 rounds)
Rest 5 minutes
Then:
1 minute of V-Sit MB Tosses +
30s Mountain Climber (keep front foot off the floor) +
30s FLR
Rest while partner goes
3-4 rounds
Then:
Cool Down
 
Coach’s Comments
N/A
 
Results
Beau C.
Xeve S.
Keith M.
Greg Y.
Victor R.
Billy S.
Fiona M.
Courtney T.
Anna S.
Keith S.
Chloe W.
Joey G.
Chad G.
Renate L.
Rachel S.
Andy R.
Seth L.
Brandi S.
Lisa E.
Jordan C.
Rob J.
Faun C.
Andrew M.
Talia K.
Lelia G.
Kathie T.
Valerie B.
Robin M.
Jill P.
Nicole C.
Michele E.
Byron D.
Patricia A.
Nancy W.
Niko M.
Chrissy VD.
Ashley M.
Will B.
Cody G.
Kian O.
Scott S.
Toni A.
Jim S.
Erin E.
Katie W.
Marcus W.
Amber C.
Lourdes M.
Tom R.
Josh L.
Jim C.
Beau W.
Ale P.
Sara A.
Sky J.
Matt H.
James B.
Adriana R.
Nic B.
Diana R.
Holli S.
 
Photos

Challenge your partner. Make them work. Even though you’re leaning back still try to maintain a neutral spine position. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The sandbag carry was a bitch. It makes it difficult to breath because it pins down the diaphragm. A great tool for anyone who needs to practice controlled breathing, especially under load.

1.26.12 Power Endurance, IWT, Strength

Workout 1
Run 1 lap
Rest 60s
4 rounds, increase speed each lap
Then:
IWT (endurance-bias)
15x OH KBS +
3 minute ride/row /ski +
90s Rest
2 sets
Rest 5 minutes
Then:
10x (each) Box Step-ups (Hold KBs in Farmer’s Carry position) +
3 minute ride/ski/row +
90s Rest
2 sets
Rest 5 minutes
Then:
KB Bear Crawl
6x15m @ BW (consecutive)
2x15m @ 2×40# KBs
2x15m @ 70# KBs
Then:
Cool Down
 
Results
Tammi J.
Kevin G.
Rob S.
Beau C.
Joey G.
Dana K.
Erin R.
Keith M.
Jarrod W.
Jen D.
Holli S.
Latissa H.
Keith S.
Rob J.
Kelli V.
John C.
Ellen L.
Jason A.
Byron D.
Katie W.
Kara S.
Chrissy VD.
Catherine D.
Bobby M.
Aubrey H.
Steve G.
Leah Z.
Marcus W.
Ashley C.
Rob O.
Nicole P.
Lizzy M.
Elizabeth F.
Kristen B.
Monica M.
Wlises M.
Mike G.
Erin E.
Laura M.
Britni P.
Kim B.
Diana R.
Evan J.
Cynthia P.
Robert AY.
Nic B.
Chris W.
 
Workout 2
6x Burpee +
5x (each) Split Jumps +
4x Ring Dips +
3x HSPU
7 rounds (warm-up pace)
Then:
3×10 Muscle Snatch @ 45#
3×5 OHS @ 45#
Then:
Hang Power Snatch + OHS + Hi-Pull
4 sets @ 95#
4 sets @ 115#
4 sets @ 135#
Then:
50x OHS @ 95# +
50x Front Squats @ 135# +
50x Back Squat @ 155#
Not for time, but try to do in as few sets as possble
Then:
Cool Down
 
Results
Kian O.
Christian B.
Marissa F.
Chris W.
Niko M.
James R.
Rob S.
 
Coach’s Comments
 N/A
 
Photos