Level 1

For time

9 Kettlebell Thrusters,

9 Knee Raises

Row 500 Meters

18 Kettlebell Thrusters,

18 Knee Raises

Row 500 Meters

9 Kettlebell Thrusters,

9 Knee Raises

Level 2

For time

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 35/18#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

Level 3

For time

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 44/26#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Level 4 Rx

For time

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 53/35#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

Motivation

It is bitter sweet to be home.  Our trip back to New York for my Grandfather’s funeral was so good in so many fronts.  Relationships were strengthened.  I learned new things about my Grandfather’s life as a child.  He was an orphan.  Nothing is none of his parents.  Born in a village in China he was adopted by a local family so they could send him to a woman they knew in Rhode Island that could not have children of her own.  At 13 years old he traveled alone to the United States.  First landing in San Francisco and then by train to New York City.  He was picked up at Grand Central Station and then taken to Rhode Island.  His sister and cousin spoke at the memorial about what a wonderful brother he was.  He joined the US Navy during WWII and served on a boat in the Pacific for two years.  He was given military honors and had a Navy Color Guard at his funeral.  The more that was shared about his life the more we realized how strongly he influenced his family.  Much of who we are today is because of the life he lived.  Not perfect by an means but a man that loved his family tremendously and made the most of the circumstances he was given in life.  Make the most of this Holiday Season.  Reach out to family.  Forgive where you can and apologize where you should.

Strength

Day 1, 2 or 3

Strategy

Today’s workout should be done in less than 12 minutes.  To accomplish this let us look at breaking the workout down into multiple components.  The first set of KettleBell Thrusters is one stage then the knees to elbows will be the second stage, and the first row will be the third stage.  The first two stages should each be done in no longer than 1 minute.  This will give you at least 20 seconds to rest before starting Knees to elbows.  Use the rest at the beginning so you don’t have to rest during the final two stages.  The rower needs to be done at a pace about 20 seconds slower than your fastest 500 meter time.  The middle stages should take you twice as long as the first two stages.  Again, this is a time you can be patient and use planned rest periods.  Once you are done the second rowing portion then it is time to sprint to the finish.  Try not to rest.  Go as fast as possible and feel the burn of getting better. 

Get More Awesome: 129 second Plank Hold