Workouts

 
November 2018
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In the Gym April 28th

Power Endurance
10:00 Airdyne Warm Up
3 x 5 wall squats
2 x 10 Squat
3 x 5 Jump Squat
3 x 5 KB Bell Up Press
Then:
Team WO
3x (1-6) Pull-up Ladder for Time:
Rest 3:00
Then Team Burpee Ladder 10 – 1 for Time:
Rest 3:00
Then: Team DB/KB PP Ladder 1 – 10 P1 hold DB/KB at shoulders while P2 completes reps…for entire ladder…Time:
Then:
“TailPipe”:
Row 250m
KB Rack Hold @ 2 x 53# KB
Three Rounds if no team mate hold KB for 1:00
Later recovery endurance
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In the Gym April 19th

Power + Strength Endurance

10:00 warm up row/bike/jog
3×5 wall squats
2×10 shoulder openers
3×5 SOTS
then -
1-10-1 burpee ladder
then-
tail pipe
6x250m row; hold KB in FR during rest (rest as long as row effort)
then -
1-10-1 KTE ladder

 

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In the Gym August 13th

Power Endurance

10:00 C2/bike/jog
3 x 5 Wall Squats
2 x 10 OH Reach, Chest Openers
3 x 5 Cuban Press
3 x 10 Goblet Squats
3 x 5 Squat Jumps

Then
15x Box Jumps @ 24-30” Box + 15x Ball Slams @ 20-30# + 15x RMM (renegade man maker) 2 @ 20-30# DB
5 Rounds
Rest 3:00min between rounds

Then:
Tail Pipe
250m row + hold 2xKB in FR while teammate is completing row
x 6 rounds

If time:
finish with 50x windshield wipers