Power Endurance

Workout: 10 minute Row @ Easy Pace

Then: 45 seconds at each of the following stations, 15 seconds to switch between each: AirDyne + FLR on Rings + Rope Pull/Sprint @ 60# + OH Slosh Pipe Hold + Split Jump + Wall Sit + KB Swing @ 53# + Dead Hang Three Rounds

Then: Cool Down

See Gymjones.com Sept 25.

Power Endurance

Workout: 10 minute Row @ Easy Pace

Then: 45 seconds at each of the following stations, 15 seconds to switch between each: AirDyne + FLR on Rings + Rope Pull/Sprint @ 60# + OH Slosh Pipe Hold + Split Jump + Wall Sit + KB Swing @ 53# + Dead Hang Three Rounds

Then: Cool Down

See Gymjones.com Sept 25.

Strength

3x10 Squat
3x10 jump
2x5 tuck jump

6 x
high pull
bent over row
push up + one arm
clean
FSPP
OHS


Power cealn
OHS
Dl
3x5 @ 60 %

Strength

Power Clean
Jerk
Hang Clean
30/30 for 10 min.

6x sandbag get up
10 split jump
5 rounds.

Louder than 10

10 minute Run @ Easy Pace

“Louder Than 10”

5x Ball Slam @ 20# Ball

10x Push-up

15x KB Swing

Eleven Rounds

Power Endurance

Warm up
3x20 Squat 2x10 Jump Squat 2x 20/40 Frog Hop (20-sec Hop, 40-sec rest)

Then
BB Complex, 6x each of: Straight-leg DL + Hang Clean/Front Squat/Push Press (combo lift) + Split Jump (6 each leg) Two sets @ 75#, one set @ 95#, one set @ 115#

or
30m Farmer Carry + 10x Weighted Lunge + 30m Farmer Carry + 9x Weighted Lunge + 30m Farmer Carry + 8x Lunge, etc Use KBs or DBs, hold in Rack Position for Lunge, do not set KBs down, ever !!!!!

Cool Down: Burpee Pull-up pyramid 1-6-1