8.17.12 Power Endurance

Workout 1
Warm-up with animal movements (30m each), tag-team style
-Gorilla Hop (L)
-Gorilla Hop (R)
-Bear Crawl
-Crab Walk
-Spider Walk
-Frog Hop
-Duck Walk
Repeat for 3 rounds
Then:
Warm-up DLs
Then:
Run 400m +
25x OH Walking Lunges with 45# Plate +
15x Box Jump +
5x DL @ 225#
Max rounds in 25 minutes
Then:
Cool Down 
 
Results
[gp_workout1]
 
 
 
 
Workout 2
Get warm
Then:
5×10 KBS (increase load each set)
Then:
Work up on RDL
Then:
5×5 RDL
Then:
3×14 (7 each direction) Skater’s Lunge
Then:
2x (1-5) Dip Ladder
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
Work up on DL
Then:
DL
3-2-1-1-1
Then:
Max reps @ 85% 1RM
Then:
5x (each) Step-ups (hold KBs in Rack Position) @ 24″ +
5x Pull-up
4 rounds
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
 
Workout 4 
“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
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Coach’s Comments
N/A
 
Photos

I knew several people were in for it when the warm-up kicked their ass. This was fun but challenging for many. Trying to move like another animal can be awkward. There's a reason we evolved to an upright, two-legged position. It's just easier.

I broke two of my own rules today. I created a circuit with deadlifts AND box jumps. However, the circuit was not for time and everyone used a load they were very comfortable with. Besides, the DL and Box Jumps were not even the hardest part of this circuit. The run was the equalizer.