7.7.12 Power Endurance, Interval, Strength

Workout 1
5 minute easy row, ride, run, rope skip
Then:
KB Complex
Then:
Work up to 1RM TGU
Then:
45s Work/15s Transition:
Row 
Russian Twists (with Landmine)
Ball Slam/Barrier Hop
Ski Erg
Reverse Plank (feet on box)
Airdyne
Dead Hang (every 10s do 1x pull-up)
Rest
4 rounds (non-stop)
Then:
Cool Down
 
Results
Diane M.
Ashley M.
Jordan C.
Stephen C.
Kara S.
Jamie Bald.
Jamie W.
Byron Y.
Aaron W.
Ashley C.
Miguel R.
Andrew L.
Janell B.
Xeve S.
Joshua C.
Rob J.
Britni P.
Kelli V.
Chrissy VD.
Elizabeth F.
Anya B.
James B.
Lavina D.
Robert AY.
Leah Z.
Bryan C.
Rachel S.
Talia K.
 
 
Workout 2
15 minute ascending ladder by 2s
Begin with a 1000m Row
Then (immediately):
2x Thruster @ 95# + 2x Pull-ups + 
4x Thruster + 2x Pull-up +
6x Thruster + 6x Pull-up…
Record totals
Then:
Cool Down
 
Results
Chris W. – 16 Thrusters + 4 Pull-ups
Byron D. – 16 Thrusters + 11 Pull-ups
 
 
 
Workout 3
Max for day Clean
Max for day Jerk
1RM Back Squat
 
Results
Bryan A. – Clean 265#, Jerk 245#, Back Squat 335#

 

Workout 4
4×2 each TGU w/ DB
Then:
Strict press 5-3 wave
4-5% increases
2-4 sets till last rep is missed
3-5 minute rest
Then:
5x Deadlift
7x Pull-ups
4 rounds
finish with:
8x each lateral stop over rack hold
6x each DB Rev. wood chop
15m walkout plank
4 rounds
 
Results
Sky J. last S.P. wave 60#, 70#, 75#, DL 5 reps @ 155#
Nicole B. last S.P. wave 55#, 60#, 60#, DL 5 reps @ 155#
Katie W. last S.P. wave 85#, 90#, 95#, DL 5 reps @ 155#

 

Workout 5
OHS
1×10 2×8 2×6 1×10
rest 2-3 minutes
Then
“Ryan”
7x muscle ups
21 Burpees
5 rounds for time
 
Results
Niko M. – 6 reps OHS 145#, “Ryan” 24:25
 
Coach’s Comments
N/A
 
Photos

The aftermath. I think we sat there for 15 minutes.