Workouts
7.30.10 Workouts
WORKOUT 1
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
2x10 Wall Squats
2x10 Mountain Climbers
15m Forward Lunge +
15m Backward Lunge
Then:
KB Shuttle (40#, 50#, 60#, 70#)
Move all KBs from one end of the gym to the other
2 sets
Workout
5x Band Sprint +
10x (each leg) Walking Lunges @ .5 BW +
20x Russian Twists
5 rounds, rest 1 minute between rounds
Then:
100m Row @ < 20s
P1 100m Row + 1x Rope Climb
P2 Rest
Switch, 6-10 rounds (depending on time)
Any round >20s = 30x Split Jumps at the end of the workout
Then:
Cool Down
Results
Lunges:
Jamie @ 2x30#
Beau @ 2x40#
Aaron @ 2x40#
Michelle @ 2x20#
Ashley A. @ 2x35#
Andy @ BW (no DBs)
WORKOUT 2
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then: KB Complex
Review Snatch and C&P
Then:
Mobilize
Workout
12x DB Push Press +
12x Pull-up +
12x Dip
3 rounds
Rest 5 minutes
Then:
15x KB Snatch +
15x Clean and Press +
15x KBS
Switch arms, do not put bell down until both sides are complete.
2 rounds
Rest 5 minutes
Then:
18x DB Man-Maker +
18x Burpee/Tuck Jump +
18x Push-up
1 round
Then:
Cool Down
Results
Leah
Brandon
Jen
Money
Marsi
WORKOUT 3
Objective
Power Endurance
Warm-up
5 minute easy ride
Then:
KB Complex
Then:
Mobilize
Workout
2x2 minute rounds
Rest 1 minute between each round:
R1: SA KB Snatch (left arm)
R2: SA KB Snatch (right arm)
R3: SA KBS (left arm)
R4: SA KBS (right arm)
R5: Two-Handed KBS
Then:
Row 2300m for time
OR
230 Calories on Airdyne
Then:
Cool Down
Results
Wiley
WORKOUT 4
Objective
Power, Power Endurance
Warm-up
5 minute easy ride
Then:
15x Leg Swings
2x10 Wall Squats
Then:
8x DL +
8x Hang Clean +
8x Push Press
Then:
Mobilize
Workout
Hang Clean Ladder
10x @ 65#
9x @ 65#
8x @ 70#
7x @ 70#
6x @ 75#
5x @ 75#
4x @ 80#
3x @ 85#
2x @ 95#
1x @ 105#
Then:
25x Pull-ups (treat each like a single)
Then:
30x Sandbag Clean and Jerk (treat each like a single)
Then:
Cool Down
Results
Kelsey H.
Posted on July 30, 2010
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