2.2.12 Power Endurance, IWT, Strength

Workout 1
Warm-up with Ranger Runs
4x400m each player
Rest while partner goes
Phase I:
15x KB Push Press +
4x (20s Mountain Climber + 10s FLR) +
2 minutes Rest
3 sets
Rest 5 minutes
Phase II:
12x KB Squat Clean +
4x (10s Tuck Jump @ >4 + 20s Quick Step-up) +
2 minutes rest
3 sets
Then:
Phase III:
Player Choice:
300s Dead Hang
Every time player drops from bar do 5x Burpees
OR
300s Dip Support
Every time player drops from bar do 5x Burpees
Then:
Cool Down
 
Results
Tammi J.
Richard G.
Jamie S.
Holli S.
Lisa W.
Dana K.
Keith M.
Jen D.
Beau C.
Hebah F.
Rob S.
Niko M.
Xeve S.
Bobby M.
Brandi S.
Rachel S.
Anna S.
Keith S.
Erin R.
Latissa H.
Robin M.
Aldo P.
Jarrod W.
Byron Y.
Jamie Bald.
Kelli V.
Carol S.
Stanley M.
Katie W.
Erin E.
Kara S.
Elizabeth F.
Jason A.
Susan K.
Trumaine S.
Ashley T.
Marcus W.
Aubrey H.
Miguel R.
Loudres M.
Ashley M.
Ashley C.
Andrew M.
Tim B.
Nicole P.
Leah Z.
Lizzy M.
Raja S.
Dmitri M.
Rob E.
Naomi E.
Diana R.
Marsi B.
Evan J.
Chrissy VD.
Erica G.
 
 
Workout 2
3×5 Wall Squats
2×15 Shoulder Dislocates
3×5 Burpees
4×5 SOTS Press/OHS Combo
Then:
Dip Drop Set
3 reps @ BW + 130#
1-2 reps @ BW + 120#
1-2 reps @ BW + 110#
This is one set
Do 4 sets
Rest 3-5 minutes between sets
Then:
3x Snatch @ 95# +
5x OHS @ 95# +
7x Pull-up +
20 Calorie Sprint (Row/Ride/Ski)
As many rounds as possible in 20 minutes
Then:
Cool Down
 
Results
Circuit:
Chris – Ski – 8 rounds
Rob S. – Ski – 7 rounds
James R. – Airdyne – 9 rounds
Jen H. – Airdyne – 8 rounds
Niko M. – Row – 7 rounds
Jim C. – Airdyne – 7 rounds
 
Photos