2.9.13 Power Endurance by admin | Feb 9, 2013 | Today in The GymWorkout 1 5 minute easy row, ride, ski, jump rope, etc. Then: 3×5 Wall Squat 20x Balancing Leg Swings 4×5 SL Off-Box Squats Then: 12x Bulgarian Bag Full Moons/Halos (each direction) + Rd 1: 20x Split Jumps Rd 2: 20x Jump Squats Rd 3: 20x Lateral Lunges (10 each) Rd 4: 12x 1 & 1/4 Squats Then: “15 Minutes Outside” P1 60 yard Sprint P2 KBS (30/40) for the duration of Sprint P3 Push-ups for the duration of Sprint P4 Actual Rest Rotate through for 15 minutes Then: 5 minute walk to cool down Participants [gp_workout1] Workout 2 Jump Rope (practice Double Unders) Then: 3×5 Wall Squat 20x Balancing Leg Swings (all planes) Then: 7x Goblet Squats, every minute on the minute for 10 minutes (11 total sets) Minutes 0-3 @ 50# (4 sets) Minutes 4-7 @ 60# (4 sets) Minutes 8-10 @ 70-80# (3 sets) Then: 10-1 BB Thruster (95/65) Ladder + 30x Double Unders (DUs) / 90x Single Unders (SUs) Looks like… 10x Thruster + 30x DUs 9x Double Unders + 30x DUs, etc. Continue to 1x Thruster + 30x DUs Rest 5 minutes Then: 10x DB Curls + 10x DB Upright Rows + 10x DB Strict Press + 30s ALL-OUT Battle Ropes 3 sets, rest as needed between sets Then: Cool Down Participants [gp_workout2] Workout 3 Max rounds in 20 minutes 2x Muscle-up + 4x HSPU + 8x KBS @ 70# Rest completely Then: 150 Wall Ball Shots for time Then: Cool Down Participants [gp_workout3] Coach’s Comments N/A Photos An all-too-often neglected plane of movement. Today was technically a recovery workout. So I took everyone outside for a nice easy 15 minute tag team AMRAP. It was hard but it wasn’t “hard.” We made some D3 in the process. As time progressed the 60 yard shuttle started adding up. Sprinting became running became jogging. But the brief rest was enough to maintain some level of intensity.