1.31.13 Power Endurance

Workout5 minute easy row, ride, ski, jump rope, etc…Then:3×5 Wall Squats2x20 Squats3x15m Lunge + 15m Reverse Bear CrawlThen:Squat Prep (i.e. Triceps Band Stretch, Box Stretch, Hold onto MB rack in squat position, etc.)Then:Practice KB Lunge PressThen:Phase...

1.30.13 Power Endurance, Competition, Video

Workout 1300x Rope Skip (practice double unders during warm-up)Then:3×5 Wall Squat2x10 Shoulder Dislocates3x5 Burpees3x5 Tuck JumpThen:P1 400m RunP2  5x Man-Maker + 5x Pull-up + 5x Box Jump (rest in time remaining)Switch when P1 finishes, 4 rounds each...

1.29.13 Power Endurance

Workout 15 minute easy row, ride, run, jump rope, etc…Then:3×5 Wall Squat20x Balancing Leg Swings (all directions)Then:KBS / Goblet Squat Combo10 reps each @ 40#10 reps each @ 50#10 reps each @ 6010 reps each @ 70-80#Then:4×10 Bottoms-up KB Snatch...

1.28.13 Strength

WorkoutThrow Medicine Balls (various)Then:2×10 Shoulder DislocatesThen:60s FLREvery 10s perform a push-upRest a minute, repeat onceThen:8×5 Close-Grip Bench Press @ 5010 tempo (add chains)Rest 3 minutes between setsDuring “rest” perform 10x Heavy...

1.26.13 Power Endurance

Workout 15 minute easy row, ride, run, jump ropeThen:3×5 Wall Squats2x10 Shoulder Dislocates3x15 Bulgarian Bag Halos (each direction)3×10 KBS (increase weight each set)3×5 Tuck JumpThen:Work up to 1RM TGU (5 sets)GO FOR A NEW PR!Then:5x Strict Press +3x...