2.9.12 Power Endurance, IWT

Workout 1
Shoulder Band Work (5 minutes)
Then:
5x KB Strict Press +
3x KB Push Press +
2x KB Jerk
3 sets (light)
Then:
Phase I:
10x KB Jerk +
2 minutes of (player choice):
Rope Pull/Sprint
OR
Burpee/Broad Jump
OR
4x (20s Hard/10s Easy) Ski Erg
OR
4x (20s Hard/ 10s easy) Row
OR
4x (20s Hard/ 10s easy) Airdyne
3 sets
Rest 5 minutes
Then:
Phase II:
12x (6 each)  Lunges (Hold KB in Rack position) +
2 minutes of (player choice):
Rope Pull/Sprint
OR
Burpee/Broad Jump
OR
4x (20s Hard/10s Easy) Ski Erg
OR
4x (20s Hard/ 10s easy) Row
OR
4x (20s Hard/ 10s easy) Airdyne
3 sets
Then:
Rest 5 minutes
Then:
Phase III:
Grip Work (rollers)
 
Results
Beau C.
Niko M.
Rob S.
Matthew F.
Jamie S.
Robert AY.
Erica J.
Kevin G.
Kristen Z. (thanks for joining us)
Tammi J.
Keith M.
Hebah F.
Richard G.
Byron Y.
Christian B.
Holli S.
Marcus W.
Jen D.
Rachel S.
Latissa H.
Keith S.
 
 
Workout 2
Mobility Series
Then:
Work up to 1RM TGU
Then:
45s Work/15s Transition:
Airdyne
Rope Pull/Sprint
Ring Plank
Burpee/Broad Jump
Dead Hang (from bar)
Rest
4 rounds
Then:
4x15m KB Bear Crawl
Then:
Cool Down
 
Results
Misti W.
Liz F.
Jill P.
Faun C.
Leah Z.
Andy L.- PR in TGU @ 45#
Chrissy VD.
Preeti J.
Kara S.
Ashley C.
Jordan C.
Kian O.
Lizzy M.
Michele E.
 
Workout 3
Get warm
Then:
15x Bulgarian Bag Full Moons (each way) +
10x (each) Split Jumps (w/bag) +
15m Sprint (also w/bag)
4 sets (warm-up pace)
Then:
“Front Squat Knockout”
Load bar with 135# + chains
Each player does 1 rep
Each player does 2 reps…
Continue until there is one player left
Then:
4x30m Heavy Backwards Sled Drags @ 200# + FC 2×45# KBs
Rest as needed between
Then:
Cool Down
 
Results
Rob S.
Marcus W.
Rob E.
Niko M.
Vince C.
James R.
Chris W. – winner at 13 reps
 
Photos