6.30.12 Power Endurance, Competition

Workout 15 minute row, ride, run, rope skipThen:100x Jumping Jacks4x15m Lunge + Bear Crawl 4×10 KBS (increase load)Then:15m Walking KBS @ 35# +15m Sprint +15m Walking KBS @ 45# +15m Sprint +15m Walking KBS @ >45# +15m SprintRest while partner goes3 sets...

6.29.12 Endurance, Power Endurance

Workout 1 (Green Pill)”Chosen Few”500m Ski/500m Row/50 calories on Airdyne/50 burpees +400m Ski/400m Row/40 calories on Airdyne/40 burpees +300m Ski/300m Row/30 calories on Airdyne/30 burpees +200m Ski/200m Row/20 calories on Airdyne/20 burpees +100m...

6.28.12 Power Endurance, Interval

Workout 1DB Complex, 6 reps each:Biceps Curl +Hi-Pull +Bent-Over Row +Thruster +Lateral Lunge +Man-Maker 3 consecutive rounds = 1 setDo 2 setsThen:Phase I7x Heavy DB C&J +60s ALL-OUT Row/Ski/Ride +2 minutes rest4 setsThen:Phase II7x DB Burpee/Broad Jumps +60s...

6.27.12 Strength

Workout5 minute easy row, ride, run, rope skipThen:20x Balancing Leg Swings3x5 Wall Squat3x10 Goblet Squat2x15m Lunge + SL Balance + SLDL (slow and steady)Then:4×4 BB SL DeadliftThen: 4×4 Weighted Step-ups (KB in FC position)Punch the trailing leg up to...

6.26.12 Strength

Workout 1Prep the shoulders (5 minutes)Then:5x Pull-up + 10x Push-up + 15x Squat5 rounds (to warm-up)Then:Push Press + Overhead Hold Strength Ladder10 reps + 15s Hold 9 reps + 15s Hold8 reps + 15 Hold7 reps + 15s Hold6 reps + 15s Hold5 reps + 15s Hold4 reps + 15s...