Level 1

“Fight Gone Bad”

3 Rounds of:

Wall Ball, 14/10#

Sumo Deadlift High Pull

Box Jump 16”

Push Press

Row, Calories

Level 2

“Fight Gone Bad”

3 Rounds of:

Wall Ball, 14/10#

Sumo Deadlift High Pull, 55/35#

Box Jump, 20/16”

Push Press, 55/35#

Row, Calories

Level 3

“Fight Gone Bad”

3 Rounds of:

Wall Ball, 20/14#

Sumo Deadlift High Pull, 75/55#

Box Jump, 20/16”

Push Press, 75/55#

Row, Calories

Level 4 Rx

“Fight Gone Bad”

3 Rounds of:

Wall Ball, 20/14#

Sumo Deadlift High Pull, 75/55#

Box Jump, 20/16”

Push Press, 75/55#

Row, Calories

*345 or more reps

Motivation

On Monday, Wednesday, and Friday I run a class for a group of Silverado High School students.  I have three new students that started a few weeks ago.  As part of the warm up they have consistently been doing squats, ring rows, push ups, and sit ups.  On Wednesday after they completed those warm up exercises I asked them how it went.  Sandy replied, “It’s easier now.”  This was a great prelude to what I wanted to talk with them and you about.  The movements are not getting easier.  You are getting stronger.  The amount of work being done is the same.  Actually they are doing more reps of each movement now then when they started.  So it has been getting harder but because of self improvement it appears to be easier.  This is a phenomenon that we need to recognize and celebrate within our own minds.  That which we consistently do will make us stronger and more capable.  Be more awesome.

Strength

Focused Warm Up

Strategy

This workout has a running clock and you will spend one minute at each station.  Once you complete all five stations you will get a one minute break and then repeat for a total of three rounds.  Most of us need about a 1:1 work to rest ratio for a workout like this.  If it is your first time doing this workout try the following.  15 seconds of work followed by 15 seconds of rest repeated for each movement.  You will feel good at the beginning but you need to pace yourself and conserve energy.  Be efficient.  Your score is total reps completed for all the movements.  

Get more Awesome:  500 meter row