Level 1

Alternating Tabata (8 rounds per exercise, Tabata Scoring) of:

Elevated Push Ups and Ab-mat situps

rest 2 minutes

Ring Rows and Jump Rope

Level 2

Alternating Tabata (8 rounds per exercise, Tabata Scoring) of:

Push Ups (Dips) and Ab-mat situps

rest 2 minutes

Strict Pull-ups (band) and Jump Rope

Level 3

Alternating Tabata (8 rounds per exercise, Tabata Scoring) of:

Ring Dips and Ab-mat situps

rest 2 minutes

Strict Pull-ups and Double unders

Level 4 Rx

Alternating Tabata (8 rounds per exercise, Tabata Scoring) of:

Ring Dips (8) and Ab-mat situps (10)

rest 2 minutes

Strict Pull-ups (7) and Double unders (20)

Motivation

I had a good thought provoking talk with one of our long time members on Saturday morning.  He asked if I had any New Year’s resolutions.  We both shared how we don’t normally make resolutions this time of year.  He told me how this year he has given resolution making some serious thought.  We talked about how we are both goal oriented but that he felt a burning desire to do more.  The New Year has sparked the thoughts of how he would like to “level up.”  This is a video game reference to making your character better.  Not just in one area but all across the board.  Not just physical or career goals but the idea of being a better person.  This thought requires considerable self reflection.  He described his goal as being selfish, which I thought was interesting because he talked about wanting to be a better father and husband.  Whether wanting to be a better father, husband, friend, or brother I would consider those outward expressions that take putting those other people first.  This doesn’t sound selfish to me.  This “level up” idea sparked the question of what does it mean and what does it take.  This led to the thought of being present in the moment.  There are different levels of being present.  You can be somewhere physically but be far removed emotionally.  I would hope that you would give this idea of “leveling up” some thought as well.  Our goal is to be better people.  To be better we must first be aware of our current position.  Then we just need to better our position by one degree.  We need to give our goals some serious consideration.  We need to make a plan and then we need to fully commit ourselves.  I am a firm believer in goal setting.  I have numerous goals that I am trying to accomplish both short and long term.  Let us not make goals just for the sake of making them.  Put some serious thought into them and then fight to accomplish them.  Be awesome.

Strength

Front Squat – 10 Reps EMOM for 5 minutes

Strategy

The Tabata protocol is 20 seconds of work then 10 seconds of rest. Usually it’s one exercise done 8 rounds in a row, but today we are alternating between two. Tabata scoring is your lowest score for each exercise, so consistency will be important. For the 1st round of dips, and the 1st round of pullups, only work for the first 10 to 15 seconds then try to hit the same number every round there after. The Ab-mats and the Jump rope should be done the entire 20 seconds as these fatigue much more slowly.

Get more Awesome:  2 AMRAPs of Slamballs for 1 minute with 1 minute of rest between rounds