Level 1


Box Jumps

Slam Balls

Dumbell Snatch,

Level 2


Box Jumps 20/16″

Slam Balls, 30/20#

Dumbell Snatch, 30/20#

Level 3


Box Jumps 24/20″

Slam Balls, 30/20#

Dumbell Snatch, 45/30#

Level 4 Rx


Box Jumps 30/24″

Slam Balls, 30/20#

Dumbell Snatch, 60/40#


I went mountain biking with Daniel Wednesday morning.  He was up late the night before so when I woke him up he was hesitant about going.  The kid needs his sleep.  He semi reluctantly got ready and we set out.  There are two points in the ride where we can different trails.  When we came to the first fork he didn’t want to take the trail we normally go on because while it gives some fun downhill there is some additional climbing.  He struggled on the rest of the climb to the top.  Not because he is not strong or fit enough but because he was not mentally into it.  This is where I struggle as a parent.  I want so bad to teach him that it is those moments that we endure and push thru that will make us stronger mentally and physically.  Right now Daniel turtles up when he struggles.  This is where the life lesson turns on me.  I’m the opposite.  When I get frustrated my energy goes outward.  I look at climbing the hill as a challenge.  Me versus the hill.  If I walk the hill wins.  I hate losing.  I’m learning everyday how to be a more supportive Father.  I’ve got a lot to learn.  It was a perfect day for a ride.  It rained the night before so you could smell the plants coming back to life.  The air was crisp and clean.  Life is pretty amazing.  Be awesome.


Sled Pushes


Each round gets longer so don’t sprint out of the gate.

Get more Awesome: 50 Calorie Bike / Shoulder Lacrosse Ball