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 Ski/100m Row/10 calories on Airdyne/10 burpees
Record time
 
Results
Bobby M. – 41:20
Kevin S. – 50:10
[gp_results]
 
James R. – 33:59 Gym Record
Erica G. – 48:58
Keith M. – 49:01
Marcus W. – 42:35
Rob S. – 34:35
Latissa H. – 49:24
Robin M. – 53:40
Misti W. – 34:23
Tammi J. – 36:47
Jamie S. – 37:02
Kristen B. – 42:52
Rob O. – 49:22
Cedric J. – 50:35
Aaron W. – 36:47
Jen H. – 40:04
Jordan C. – 39:23
Renate L. – 34:06
Meghan M. – 49:38
 
 
Workout 2 (Red Pill)
3×5 Wall Squat 
2×20 Squats
3×5 Tuck Jumps
Then:
Squat Prep (5 minutes)
Then:
Then:
3x Front Squat + 10-1 Box Jump Ladder
Looks like…
3x Front Squat + 10x Box Jump 
3x Front Squat + 9x Box Jump 
Continue to 3x Front Squat + 1x Box Jump
Rest 5 minutes
Then:
Player Choice
Option A:
15m Heavy Farmer’s Carry +
15m Sprint (w/rope) +
15m Rope Pull +
15m Sprint +
15m Rope Pull +
15m Heavy Farmer’s Carry
Alternate with other player for 20 minutes
OR
Option B
15m Heavy Sled Push +
15m Lunge +
15m Sprint +
15m Forward Bear Crawl +
15m Reverse Bear Crawl +
15m Sled Push
Alternate with other player for 20 minutes
Then:
Both groups cool down
 
Results
many…
 
Coach’s Comments
N/A
 
Photos

Jen working through "Chosen Few" for the first time.