9.29.12 Power Endurance

Workout 15 minutes of jump ropeThen:10 minutes of 50 yd sprints (tag team-style)Then:3×5 Wall Squat3x8 DB SOTS Press4x15m Lunge + 15m Bear CrawlThen:Shoulder Mobility WorkThen:4x15m KB Lunge Press (pause 2s in bottom to demonstrate control)Chase each set with a...

9.28.12 Interval

Workout5 minutes of jump ropeThen:1-12 Team Box Jump Ladder (to warm-up)Then:45s Work/15s Transition:Row Ball Slam/Barrier HopSki Erg Step-up Hop @ 20-24″Reverse Plank on Rings (elevate feet on box)KB Bob n’ WeaveBurpee/Pull-up OR Dead HangRest4-5 rounds...

9.27.12 Power Endurance

Workout 1UF Track 800m Run +100m Recovery Walk +400m Run +100m Recovery Walk +200m Sprint +5 minutes breakThis is one blockDo 3Then:800m jog to cool down Results[gp_workout1]   Workout 25 minute easy row, ride, run, jump ropeThen:KB Carry Circuit30m each carry:SA OH...

9.26.12 Power Endurance

Workout5 minute easy row, ride, run, jump ropeThen:2×10 Shoulder Dislocates3x10 swings on the bar (to prep the shoulders for TTB and practice weight transfer).By the third set really try to generate some momentum…under control of course.3×5 Tuck...

9.25.12 Strength, Power Endurance

Workout 15 minute easy row, ride, jump ropeThen:3×5 Wall Squats2x20 SquatsThen:Shoulder Mobility (5-10 minutes, i.e. band work, dislocates, circles, etc.)Then:Mechanical Advantage Extension Set – Pull-upsPerform as many reps as possible with a wide pronated...