10.4.12 Power Endurance

Workout 1
5 minute easy row, ride, or airdyne
Then:
3×5 Wall Squat
4x30s Squats + 30s Rest
3×5 Burpees
Then:
Paleo Chair + Mobility
Then:
I.W.T.
Phase I
18x Ball Slam +
2:00 minute Row/Ski/AD +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
15x Goblet Squats +
2:00 minute Row/Ski/AD +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
Toes-to-Bar + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down
 
Results
[gp_workout1]
 
 
Workout 2
I.W.T.
Phase I
8x “Clusters” (Squat Clean + Thruster) +
2:00 minute Row/Ski/AD +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
12x (6 each) Box Step-up (Hold 2x KB in Rack position) +
2:00 minute Row/Ski/AD +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
Toes-to-Bar + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos

I've said it before and I'll say it again. IWTs are some of the more grueling workouts we do at GP.