3.31.12 Power Endurance, Strength

Workout 1DB Complex, 6 reps each:Biceps Curl +Hi-Pull +Bent-over Row +Thruster +Lateral Lunge (3 each) +Push-up +Renegade Row (3 each)3 sets Then:Split Jump Progression20 reps each @ BW, unbroken18 reps each @ 2×10-15# DBs, unbroken14 reps each @ 2×15-25#...

3.30.12 Power Endurance

Workout 13 laps to warm-upThen:Keep a KB moving for 12 minutes doing the following:10 reps each:Snatch (L)Snatch (R)Goblet SquatRTW (L)RTW (R)Push-upThen:”Primal Mountain of Blood and Tears”Squat: 40-50-60-50-30Burpee:  10-20-30-20-10Ball Slam:...

3.29.12 Power Endurance, IWT, Power

Workout  5 minute easy row, ride, runThen:3×5 Wall Squats2x(5/5) Shoulder Dislocate/OHS Combo @ dowel2x5 Narrow-Grip OHS @ dowelThen:Practice ThrustersThen:Phase I12x BB Thruster +4x (20s Mountain Climber + 10s “Rest” in FLR) +2:00 minutes rest3...

3.28.12 Power Endurance

Workout5 minutes easy row, ride, runThen:30/15 Jump Warm-up:Square Left HopSquare Right HopFor/Back HopLateral Hop“X” Jumps (see photos)Split JumpsTwistersThen:Windmill/Goblet Squat Combo (for mobility)15/1512/128/84/4Then:“Tabata This”20s Work/10s Rest of the...

3.27.12 Power Endurance, Strength

Workout 1Shoulder Mobility Work (5-8 minutes)Then:Warm-up with various OH Carries10-minutes of…SA OH (L)SA OH (R)Cradle CarryAwkward (L up, R down)Awkward (R up, L down)RTWThen:KB Push Press + Dead Hang25x /75s, 20x/60s, 15x/45s, 10x/30s, Max Reps/Max...