Level 1

Partner Workout

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements

Wall Ball

KettleBell Swings

Box Jump

Hang Power Clean

Level 2

Partner Workout

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements

Wall Ball, 14/10#

KettleBell Swings, 35/26#

Box Jump, 20/16″

Hang Power Clean, 75/45#

Level 3

Partner Workout

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements

15 Wall Ball, 20/14#

15 KettleBell Swings, 53/35#

15 Box Jump, 24/20″

15 Hang Power Clean, 95/65#

Level 4 Rx

Partner Workout

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements

20 Wall Ball, 20/14#

20 KettleBell Swings, 53/35#

20 Box Jump, 24/20″

20 Hang Power Clean, 95/65#

Motivation

As a child I remember visiting NYC to see my Uncle who was a Police Officer.  He was planning on retiring from NYPD in January of 2002.  September 11th changed that.  He did an extra two years for a total of 22 years of service.  During our recent trip back to NYC we purchased our traditional NYPD shirts to bring back home for my boys.  These shirts are a tribute to my uncle’s service and the friends he lost during his career.  In light of recent events I did not allow my boys to wear their NYPD shirts to school.  Think about how sad it is when it is politically incorrect to support the police department.  This weekend’s tragic loss of two NYPD Officers is a bitter reminder of why I brought those shirts home.  They will wear those shirts in honor of our grieving NYPD family.  Few are able to understand why men and women choose to be police officers.  Try to imagine a life without them.  This is not a matter of choosing sides.  Both sides need the police and that is where you will find them.  Even protecting those very people who protest against them.  Police want everyone to feel safe.  Every community has people who prey on the weak.  It is not about color or race.  I think our society has to much violence but I think the anger is misdirected.  Are the police the problem?  Are there really neighborhoods that fear the police more than the gangs or criminals who live there?  I think we need to be careful not to empower a populace who wishes to prey on the weak.  We need to look after each other.  We need to show more concern for our neighbors.  We need to be more awesome.

Strength

Hip Mobility

Strategy

Today is a lesson on pacing. This workout will be done with a partner. Partner 1 will start by rowing 4 minutes for distance (station 1). Partner 2 will start with (station 2)completing the required repetitions of wall ball. Parter 2 will rotate between 4 movements with 1 minute at each station. There is a required number of repetitions for each movement. I suggest doing half the number of total reps needed every 30 seconds. After the 4 minutes you will switch. You will do each station twice. 

Get more Awesome: Mobility