2.25.13 Power Endurance

Workout
Throw MBs
Then:
KB Complex
10x Halos (L)
10x Halos (R)
10x ATW (L)
10x ATW (R)
5x Figure 8’s
10x Goblet Squat
10x SA KBS (L)
10x SA KBS (R)
5x Windmill (L)
5x Windmill (R)
1x TGU (L)
1x TGU (R)
Then:
4×20 KBS (40#, 50#, 55#, 60#)
Then:
3×20 Single-Arm KBS (10 reps each arm)
One set each @ 35#, 45#, 50#
Then:
3×10 Bottoms-up KB Press (5 reps each arm)
One set each at 20#, 25#, 30#
Then:
5×5 Heavy Two-Handed KB Clean and Press
One set each @ 2×40#, 2×50#, 2×55#, 2×60#, 2×70#
Then:
KB Bent-Over Row + Ring Pull-up
12 reps + 3x Ring Pull-up
10 reps + 3x Ring Pull-ups
8 reps + 3x Ring Pull-up
6 reps + 3x Ring Pull-ups
Then:
10x Reverse Burpee + 15x Ring Push-ups
3 sets
Rest as needed between sets
Then :
15x Bulgarian Bag Full Moons (each direction) + 10x Heavy Goblet Squats @ 80-90#
3 sets
Rest as needed between sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
A super beefy workout today. Great job everyone.
 
I posted a new Coach’s Vlog on Re-Mastering the Push-up. It is a free video available to both members and non-members. Click here to view. Enjoy!
 
Photos
I'm a big fan of ring Pull-ups. Pull yourself up into the rings so at the top your chest literally contact the rings. You only have to do three, so make them perfect.

I’m a big fan of ring Pull-ups. Pull yourself up so at the top your chest literally contacts the rings. You only have to do three, so make them perfect.

Just when you thought burpees couldn't get any shittier. Enter the Reverse Burpee. Welcome back Aaron Wilbur.

Just when you thought burpees couldn’t get any shittier. Enter the Reverse Burpee. Welcome back Aaron Wilbur.