4.12.13 Power Endurance

Workout
5 minute row, ride, run, jump rope
Then:
P1 200m Medicine Ball or Sandbag Carry 
P2 Burpees for the duration of MB Carry (inside the gym)
Switch, 4 rounds each (to warm-up)
Then:
15x Bulgarian Bag Full Moons/Halos +
4x (20s Mountain Climber + 10s FLR)
3 sets
Then:
5x (each) Partner Ball Slam/Burpee 30/20 +
16x Split Jumps
15m Fireman Carry each player OR Heavy Farmer’s Carry
8 rounds, then immediately do 150x Team Wall Ball (do as many reps as possible unbroken, switch when broken)
Then:
5x (30s Split Jump + 30s KBS + 30s Dead Hang from bar)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The fireman carry is a lesson in 'real world' strength. Lifting nurled bars and smooth KBs is great but when the time comes to save a life (be it your own or someone else's) having the ability to lift and awkward load is necessary.

The fireman carry is a lesson in ‘real world’ strength. Lifting nurled bars and smooth KBs all the time is great but when the time comes to save a life (be it your own or someone else’s) having the ability to lift an awkward load is necessary. Rob drew the short straw with Wayne, all 250+ lbs of him.



Hips, hips hips. Explosively open the hips and close the hips.

Hips, hips hips. Explosively open the hips and close the hips.