12.31.12 Power Endurance

Workout5 minute easy AirdyneThen:3×5 Wall Squat 2×10 Shoulder Dislocates3x10 Split JumpsThen:7x Pull-up +30x SquatsRotate through 8 minutes (also to warm-up)Then:Ball Slam/Barrier Hop Progression20 reps @ 25# +20 reps @ 30# +10 reps @ 40#Rest a couple...

12.27.12 Strength

Workout5 minutes to sweatThen:20x Balancing Leg Swings (each direction) 2×5 Wall Squats2x15m Lunge + Balance + SLDLThen:Work up to 5RM Sumo DL10-8-5-5-5Then:Deadlift “Narrow” Strength Ladder2x (5-4-3-2-1)Then:KBS Drop Set30x KBS @ 70#20x KBS @ 60#10x...

12.26.12 Power Endurance

Workout2000m Row (7:30 pace)Then:3×5 Wall Squat2x20 Squat2x10 Shoulder Dislocates2x15 Bulgarian Bag Halo (17#, 27#)2×10 Push-upsThen:15x Bulgarian Bag Halos @ 45# (each direction) +Max Reps Strict Press @ 95# +2:00 minute rest15x Bulgarian Bag Halos @ 45#...

12.24.12 Named Workout

WorkoutRun an 800mThen:Take 5 minutes to review and warm-up the exercises belowThen:“Twelve-Days of Primal Christmas”Performed liked the song (1, 2-1, 3-2-1, 4-3-2-1…)1x 200m Run 2x Deadlifts @ 185#/135#3x Pull-ups4x Ring Dips5x Toes-to-Bar6x KB Headcutters @...

12.21.12 Power Endurance

Workout “FYF Apocalypse” The athlete has one hour to complete all of the tasks below. Each round begins with a 400m runWhen the athlete comes back into the gym they select which exercise to do.  Exercises include:1. 200x Bodyweight Lunges (back knee must...