4.13.12 Power Endurance

Workout 1
100x Rope Skip + 1 lap (short)
3 rounds
Then: 
“Hell-Style” Intervals:
RD1: 5x (30/30) Ball Slam @ 20-30#, “Rest” in Rack Position 
Rest 1 minute
RD2: 5x (30/30) Row, M@ <1:40/500m pace; F@<1:55/500m pace, Actual Rest
Rest 1 minute
RD3: 5x (30/30) Burpee, “Rest” in FLR
Then:
Run 200m + 
6x (15 Squats + 10x “Proper” Push-ups + 5x Pull-up)
Run 400m +
4x (15 Squats + 10x “Proper” Push-ups + 5x Pull-up) +
Run 600m +
2x (15 Squats + 10 “Proper” Push-ups + 5x Pull-ups)
Record time
Then:
Cool Down
 
Results
Run + Squat/Push-up/Pull-up Combo:
Keith S. – 25:40
Beau C. – 22:24
Jamie Berk – DNF
Fiona M. – 19:07
Chad G. – 21:05
Andy L. – 25:32
Misti W. – 18:29
Christian B. – 20:07
Erin E. – 19:59
Victor R. – DNF
Cody G. – DNF
Tonya T. – 20:47 (sub Airdyne)
Elizabeth F. – 16:42
Rachel S. – 18:16
David K. – 18:09
Nicole M. – 21:36
Jordan C. – 15:06
Joe L. – DNF
Tiffany R. – 21:41
Robin M. – 22:11
Rob J. – 19:33
Cindy B. – 24:43 (sub Airdyne)
Jill P. – 19:40
Katie M. – 22:07
Michele E. – 20:41
Valerie B. – 27:48
Keith M .- 21:53
Bobby M. – 20:25
Susan S. – 20:35
Paul S. – 25:41
Kelli V. – 19:15
Rodney J. – 17:49
Allen W. – 23:41
Will B. – 27:37
Jamie Bald. – 15:37
Jim S. – DNF
Intern – 22:26
Lavinia D. – 23:20
Carols S. – 17:46
Michael S. – 17:58
Marcus W. – 21:14
Kristen B. – 17:49
Tim B. – 22:29
Jim S. – DNF
Neil E. – 18:28
Erica G. – 18:11
Miguel R. – 21:40
Amber C. – 18:36
Josh C. – 18:49
Lourdes M. – 22:32
Lizzy M. – 15:30
Rob E. – 17:20
James R. – 15:05
Robert AY. – 20:30
Robert M. – 22:58
Marsi B. – 24:47
Bryan C. – 34:38
Mariana F. – 31:30
Diana R. – 23:10
 
Workout 2
Hip/Shoulder Mobility – 10 minutes
Then:
10×10 Pull-ups (casual pace)
Then:
Run 200m + 
6x (15 Squats + 10x “Proper” Push-ups + 5x Pull-up)
Run 400m +
4x (15 Squats + 10x “Proper” Push-ups + 5x Pull-up) +
Run 600m +
2x (15 Squats + 10 “Proper” Push-ups + 5x Pull-ups)
Not for time
Then:
Cool Down
 
Results
Niko M.
Kian O.
Rob S.
Chris W.
 
Coach’s Comments
N/A
 
Photos

There is a subtle art to training. Every rep should be mindfully executed. Perfection is the goal. If it’s not perfect, it’s wrong.