Level 1

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

400 Meter Row

Ground to Overhead x Max Reps

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 2

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

400 Meter Row

95/65# Ground to Overhead x Max Reps

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 3

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

500 Meter Row

115/95# Ground to Overhead x Max Reps

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 4 Rx

Against a 3 minute running clock, complete

500 Meter Row

135/95# Ground to Overhead x Max Reps

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Motivation

Did you make that phone call or reach out to someone yesterday?  If not make sure you do.  The holiday’s are coming and it is a very tough time of the year for many people.  We all need to know we are loved.  I’m taking Morgan to her first LA Kings Hockey game tonight (Thursday).  I’ve been having some great moments with my kids lately.  Less talking / lecturing by me and more just listening.  I love the way kids see the world.  They largely look at the positive first and then find joy in the simple things.  We could all learn a lot from the general nature of children.  Make some awesome memories with someone special this weekend.  

Strength

Day 1,2,3, or Sled Pushes

Strategy

A partner workout. Teams of 2. One partner works at a time. When it is your turn you have 3 minutes to row 400 or 500 meters and then complete as many ground to overhead lifts as possible. As soon as the 3 minutes are up a new 3 minutes starts for you partner and they do the same thing. You keep alternating until you each complete 30 shoulder to overhead. If you finish but your partner still needs to do another round and it is your turn then you will just row while they get their 3 minute break. Ground to overhead means you can do clean & press, push press, or jerk. You could also do a Snatch. The weight should be heavy today but you should take no more than 5 rounds.

Buy Out – 5 TGU each Arm