5.31.12 Interval

Workout 15-Minute easy row, ride, skip, skiThen:KB Shuttle Ladder1st Minute do 15m Shuttle2nd Minute do 30m Shuttle3rd Minute do 45m Shuttle…Continue to 10 minutesThen:30s Work, 30s Hell-style “Rest”4 rounds each:RD1: 30s Airdyne + 30s...

5.30.12 Power Endurance

Workout5 minute easy row, ride, ski, skipThen:2×20 Squats3x10 Split Jumps3x5 BurpeesThen:”Coach’s 33rd Birthday Bash”Ball Slam / Burpee Combo15 reps @ 20# + 15x burpees12 reps @ 30# + 12x burpees6 reps @ 40# + 6x burpeesGo through non-stop (33...

5.29.12 Strength, Power Endurance

Workout 13×5 Wall Squats2×15 Shoulder Dislocates4x15m Lunge + 15m Bear CrawlThen:Windmill Progression10/10 @ 20#8/8 @ 30#4/4 @ 40#2/2 @ >40#Rest as needed between setsThen:Work up to 1RM TGU (in 4 sets)Find a new PR!!Then:5x Lunge + 5x DB Push Press (M@2×20-25#,...

5.28.12 Power Endurance, Tag Team

Workout5 minute easy row, ride, skipThen:3×20 Squats2x10 Jump Squats2x5 Burpees3x5 Tuck JumpsThen:Tag Team P1 4x Rope Pull/SprintP2 Ski ErgP3 BurpeesP4 RestRotate for 15 minutesThen:P1 250m Row P2 Wall Ball P3 Rack Hold P4 RestRotate for 15 minutesThen:P1 20x...

5.26.12 Strength, Named Workout

Workout 1P1 400m JogP2 Ride/Row/Ski for the durationSwitch, 4 rounds each (to warm-up)Then:Mobility Work (10 minutes)Then:Front Squat Strength Ladder10 reps9 reps8 reps7 reps6 reps5 reps4 reps3 reps2 reps1 repChase each set with 3x Max Effort Broad JumpsThen:Cool...