2.23.12 Power Endurance

Workout
 
Locomotor Warm-up (various)
Then:
Practice Double-Unders
Then:
Run 1 mile
Then (immediately):
20x KBS (overhead) +
30x Double-Unders (or 60 singles) +
40x Lunges
5 rounds for time
Record total time of run and circuit
Rest 5 minutes
Then:
P1 15x “Hard-Style” Push-ups + 15 Calories (row, ski, ride)
P2 Rest
AMRAP in 15 minutes
Then:
Cool Down
 
Results
Tammi J. 6:12, 17:50 @ 30#
Robyn S. 8:11, 24:24 @ 20#
Matthew F. 6:40, 20:40 @ 40#
Keith M. 7:25, 23:30 @ 40#
Latissa H.10:23, 28:05 @ 25#
Jamie S. 6:06, 17:14 @ 35#
Preeti J. 8:10, 24:07 @ 25#
Lourdes M. 8:46, 29:23 @ 20#
Beau C. 8:12, 24:38 @ 40#
Erica J. 7:59, 23:27 @ 25#
Hebah F. 8:05, 22:16 @ 25# 
Richard G. 7:36, 24:44 @ 30#
Chandler B. 7:12, 24:00 @ 25#
Joey G. 7:12, 21:34 @ 40#
Kristin B. 7:11, 22:09 @ 25#
Keith S. 7:25, 22:58 @ 35#
Christian B. 21:10 @ 35#
Jamie B. 7:36, 22:45 @ 30#
Shari O. 7:53, 22:57 @ 20#
Rob J. 6:33, 21:31 @ 40#
Byron Y. 8:24, 28:16 @ 45#
Michelle K. 8:47, 27:30 @ 25#
John C. 7:22, 23:16 @ 40#
Margret F. 9:48, 24:54 @ 20#
Jason A. 6:35, 22:19 @ 40#
Lelia G. 8:26, 23:20 @ 20#
James R. 5:33, 14:43 @ 45#
Nicole B. 6:45, 21:02 @ 30#
Elizabeth F. 7:40, 21:00 @ 30#
Beau W. 6:26, 18:44 @ 45#
Andrew M. 5:32, 17:51 @ 30#
Leah Z. 6:50, 23:16 @ 30#
Rob S. 5:50, 18:43 @ 45#
Jim C. 7:43, 16:50 @ 45#
Tom R. 21:40 @ 35# mod ride
Ashley C. 8:40, 20:55 @ 25#
Nicole P. 8:52, 24:10 @ 20#
Lizzy M. 5:51, 18:29 @ 30#
Marcus W. 7:35, 19:40 @ 45#
Evan J. 8:38, 29:20 @ 30#
Steve G.6:00, 17:47 @ 40#
Robert M. 8:30 , 26:50 @ 30#
Britni P. 9:28, 31:13 @ 20#
Miguel R. 7:13, 25:24 @ 45#
Diana R. 24:42 @ 25# mod ride
Erica G. 7:16, 23:26 @ 25#
Debra H. 10:38, 26:16 @20# mod ride for rope  skip
Christine V. 7:12, 18:38 @ 25# 
 

2.22.12 Power Endurance

Workout
 
KB Complex
Then:
30s Sprint on Airdyne OR Row OR Ski +
30s KBS +
30s Burpee +
30s Mountain Climber +
60s Rest
5 rounds
Then:
P1 60m Farmer’s Carry
P2 Reverse Plank (elevate feet on a box if necessary) for duration of FC
P3 Rest
Switch, 5 rounds each player
Then:
P1 30x Frog Hop
P2 Dead Hang for the duration of Frog Hop
P3 Rest
Switch, 5 rounds each player
Then:
Cool Down
 
Results 
Beau C.
Xeve S.
Renate L.
Jarrod W.
Kevin G.
Wayne C.
Kian O.
Jennifer D.
Billy S.
Tammi J.
Victor R.
Richard G.
Keith S.
Jamie B.
Erin R.
Grahan P.
Christian B.
Brandi S.
Newell F.
Sara Y.
Jamie G.
Chad G.
Courtney T.
Susan S.
Joe L.
Seth L.
Jordan C.
Stacey F.
Kelly W.
John C.
Erica J.
Marsi B.
Kathie T.
Cindy B.
Jill P.
Faun C.
Rachel S.
Margaret F.
Michelle K.
Talia K.
Nancy W.
Michele E.
Kara S.
Stephen C.
Chloe W.
Jamie B.
Melody T.
Michele C.
Renee S.
Scott S.
Katie M.
Will B.
Katie W.
Robert O.
Marcus W.
Carol S.
Jim C.
Tom R.
Ashley C.
Eric H.
Tiffany R.
James R.
Amber C.
Trumaine S.
Tracy T.
James B.
Steve S.
Cedric J.
Laura N.
Stephanie F.
Steve G.
Nicole C.
Nicholas B.
Darin J.
Chrishna J.
Raja S.
Rob S.
Naomi E.
Cynthia P.
 

2.21.12 Power Endurance

Workout
 
Get warm
Then:
30/15 Jump Warm-up:
Square Jump (R)
Square Jump (L)
Lateral Jump
For./Back. Jump
Twister Jump (counter rotate)
“X” Jump
Split Jump
Then:
9x Strict Pull-ups (to failure, add weight if necessary)
Rest 60s
6x Pull-ups
Rest 60s
3x Pull-ups
Rest 3 minutes, repeat
Then:
Practice Sumo Deadlift
Then:
12x Sumo Deadlift (set up  bar @ 95#, 135#, 155#, 185#) +
12x KB Push Press +
12x Ball Slam (M@30#, F@20#)+
12x Burpee
8 rounds (not for time)
Then:
Cool Down
 
Results
 
Beau C.
Xeve S.
Jarrod W.
Christian A.
Kevin A.
Jamie B.
Jennifer D.
Fiona M.
Billy S.
Keith M.
Kara S.
Victor R.
Katie M.
Jamie Berk.
Nicole M.
Christian B.
Andrew R.
Kian O.
Chad G.
Kristen B.
Alana G.
Jordan C.
Erica G.
Rachel S.
Shari O.
Marsi B.
Lelia G.
Seth L.
Bobby Maz.
Jill P.
Faun C.
Margaret F.
Cindy B.
Michelle K.
Valerie B.
Talia K.
Nancy W.
Jason V.
Rob J.
Preeti J.
Adriana R.
Ellen L.
Susan S.
Diana R.
John C.
Will B.
Stephen C.
Rebecca P.
Byron D.
Michele C.
Patrick N.
Toni A.
Susan K.
Renee S.
Scott S.
Cate M.
Chris W.
Tony H.
Aubrey H.
Jim C.
Tom R.
Ashley C.
Nicole B.
Tanya H.
Graham P.
Rob S.
Rob S.
Rob O.
Ashley M.
Marcus W.
CVD.
Jamie S.
Trumaine S.
Catherine D.
Nicholas B.
Wayne C.
Darin J.
Chrishna J.
Cynthia P.
Rob E.
Carol S.
Steve G.
Debra H.
Naomi E.