11.30.12 Power Endurance, MF Leg Day

Workout800m RunThen:”MF Leg Day”55 Squats +55 Lunges +55s Wall Sit2 rounds (to warm-up)Then:3×10 Single-Leg Off-Box Squats @ 16-20″Between sets prep hips for squatsThen:15x Back Squats with Chains +4x (15s Split Jump + 15s Rest) +4x High Box...

11.29.12 Power Endurance, IWT

Workout800m Run Then:3×5 Wall Squat 2×20 Squat3x5 Tuck Jump4x10 KBS (increase load each set)Then:Phase I12x KB “Headcutter” +2 minutes of Airdyne/Row/Ski +2 minutes of rest3 sets5 minute intermissionPhase II12x Sumo Deadlift +2 minutes of...

11.28.12 Power Endurance

Workout5 minute easy row, run, ride, jump ropeThen:3×5 Wall Squat 2×10 Shoulder Dislocates4x10 DB Strict Press (between sets do spine/shoulder mobility work)Then:3x Push Press + 3 Steps with BB in OH Position2 sets light2 sets heavier @ 75-135#Then:100x...

11.27.12 Power Endurance

Workout5 minute easy row, ride, run, jump ropeThen:15x (each direction) Bulgarian Bag Halos +4x (20s Mountain Climber + 10s FLR)3 sets (do mobility work between sets)Then:30s Row/Ski +10x Heavy Ball Slams @ 30-40#12 roundsIncrease the distance on the rower each set...

11.26.12 Power Endurance

Workout5 minute easy row, run, ride, jump ropeThen:2×10 Shoulder Dislocates2x15m Lunge + 15m Bear Crawl3x8 HR Push-ups3x5 Tuck JumpsThen:15m Burpee/Broad JumpsEvery minute on the minute for 10 minutesThen:Max Reps Bench Press (135-155#/45-65#)Rest 4 minutes...