1.24.13 Power Endurance, 45/15 Circuit, Video

Workout 1
5 minute easy row, ride, run, jump rope
Then:
2×5 Wall Squats
20x Balancing Leg Swings (all directions)
2×20 Squats
3×10 KBS (40#, 50#, 60#)
Then:
Medicine Ball Throw and Chase (try for two throws per 15m with each size ball)
30m @ 25# 
30m @ 30# 
30m @ 40#
This is one round
4 rounds each player
Then:
45s work, 15s transition:
Airdyne @ >350 watts
Ball Slam/Barrier Hop
Ski Erg @ < 2:00/500m 
Wall Sit
Whipsmash 
KB Bob n’ Weave 
Dead Hang, every 10s perform a strict pull-up OR just DH
Rest
5 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Tag Team 3000m Row to warm-up. Switch every 500m
Then:
BB Complex
DL +
Bent-Over Row +
Hang Power Clean +
Front Squat +
Push Press/Jerk +
15m OH Walk
6 reps each at 75#
4 reps each @ 95
2 reps each @ 115#
Then:
5x Thruster @ 115# +
100m Ski Erg +
1x Pull-up
Rest 30s 
Increase pull-ups each set until you reach 8 reps
Then:
2x (1-6) Ring Dip Ladder (Strict)
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Throw the ball, chase it, and throw it again. Move with a sense of urgency. While it is a warm-up it's also intended to produce some fatigue.

Throw the ball, chase it, and throw it again. Move with a sense of urgency. While it is a warm-up it’s also intended to produce some fatigue.


Slam the ball, gather it at chest level, and jump with two feet over the barrier. Sometimes when you take a photo mid-movement you realize just how dynamic some of these movements are.

Slam the ball, gather it at chest level, and jump with two feet over the barrier. Sometimes when you take a photo mid-movement you realize just how dynamic some of these movements are, which is what makes them so effective.

 

The Whipsmash it all hips. Case and point.

The Whipsmash it all hips. Case and point.


 
Video