8.31.12 Power Endurance

Workout 140x Squat +400m Run3 rounds to warm-upThen:15 Calories (row, ride, or ski) +15x KB Push Press +15x Ball Slam +15x HR Push-up +120s Rope Skip for “active recovery”3 roundsThen:15m Walking KBS @ 40# + 15m Spint +15m Walking KBS @ 50# + 15m Sprint...

8.30.12 Strength, Power Endurance

Workout 15 minute easy row, ride, run, rope skipThen:3×5 Wall Squats 2×20 SquatsThen:Hip/Spine MobilityThen:Work up on Front Squat10-8-6-4-2-2-2Doubles should be quite challenging.Then:3x(4-6) “Funky” Front SquatThen:100m Ski/Row OR 12 Calorie...

8.29.12 Power Endurance

Workout 1 Heavy MB Warm-up (M@25-30, F@15-20)5x Oblique Toss +5x Chest Pass +5x Oblique TossRotate through for 60sRest a bit3 setsThen:30x Bulgarian Bag Full Moons/Halos (each direction) +2 minutes of 15s MB Mountain Climber + 15s “Rest” in FLR position...

8.28.12 Power Endurance

Workout 15 minutes to sweatThen:3×5 Wall Squat2x20 Squats2x10 Frog Hops2x15m Spider Lunge (pause 5s in bottom position of each lunge)Then:Kettlebell Swings20 reps @ 50#15 reps @ 60#12 reps @ 70#2×10 reps @ 90#Then:Practice KB CleansThen:4x KB Clean...

8.27.12 Power Endurance, Interval

Workout 15 minute row, ride, runThen:15x Squat + 10x Push-up +5x Pull-up4 rounds (to warm-up)Then:Five minute rounds of the following:KB Snatch (switch hands as needed), M@40#, F@25#Wall Ball (M@12-14#, F@8-10#)Box Jump (M@ 24″, F@16-20″)Row (meters)BB Push Press...