Level 1

3 Rounds for working time

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 35/26#

10 Toes to Bar

Rest 3 minutes

Level 2

3 Rounds for working time

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 44/33#

5 Toes to Bar

Rest 3 minutes

Level 3

3 Rounds for working time

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 53/35#

10 Toes to Bar

Rest 3 minutes

Level 4 Rx

3 Rounds for working time

500 meter row

20 Box Jumps 24/20”

15 Kettlebell swings, 70/53#

10 Toes to Bar

Rest 3 minutes

Motivation

I just had one of my Silverado kids come by and say hi.  Many of you know Alan.  He started coming to early morning classes before school to get in extra workouts.  He got himself caught up in credits and is Back at Mission Viejo High School where he will graduate in June.  Alan is a kid that you want to help.  He is respectful and hardworking.  He has had a tough last four to five years but is determined to make it.  He dropped out of school a few years back but then moved here from Florida to live with his aunt and get back into school.  I’m not sure how to adequately word my thoughts.  I feel sorry for Alan.  I think his situation will make it very difficult for him to succeed.  His parents brought him to the States as a young child.  He doesn’t have a SSN.  His parents are not there for him now.  He is basically on his own trying to make it.  His opportunities are limited.  I heard the fear in his voice this afternoon.  He feels like he shouldn’t keep living with his Aunt.  He doesn’t know if he will be able to financially go to Saddleback in the fall.  But he fears if he starts working that he may never go to college.  What I love about Alan is his overall optimism and determination.  As he left to go back to track practice he said, “I’ll make it coach.”

 

I wish I could explain my thoughts about Alan’s situation but it just stirs so many thoughts that all I can  say is that we are all individuals who need help.  We have struggles and challenges.  We should try harder to take care of one another and help where we can.  We need to find ways to work together.  We need to look for what binds us rather than at our differences.  In the lyrics of Michael Jackson, “If you want to make the world a better place, you have to look at yourself, and make a change.”

Strength

Day 1, 2 or 3

Strategy

Pace yourself on the row so that you can get off and sprint the rest of the required work knowing that you get a three minute break.  We are all about high intensity this week.  During this workout you need to learn to control what intensity you can handle on the rower and then keep your foot on the gas for the remainder of the round.  Be awesome!!

Get more Awesome: Rope Climb Progressions