2.9.13 Power Endurance

Workout 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.

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 amrap. It was hard but it wasn't "hard." We made some D3 in the process.

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.

 

It's nice to open it up now and then. 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.

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.