Level 1

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

5 Wall Ball, 10/14#

5 Box Jump

5 KettleBell Swings 35/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 2

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

6 Wall Ball, 10/14#

6 Box Jump 20/16″

6 KettleBell Swings, 35/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 3

Every 30 seconds you will rotate between exercises.Complete as many rotations as possible

7 Wall Ball, 20/14#

7 Box Jump, 24/20″

7 KettleBell Swings, 44/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 4 Rx

Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

8 Wall Ball, 20/14#

8 Box Jump, 24/20″

8 KettleBell Swings, 53/35#

*60 Rotations (20 Rounds)

Your workout is done when you can’t complete the reps in the 30 second time limit.

Motivation

Wednesday morning I got to see three of our long time female athletes all break the 200# club on their back squats.  I hope this leads the way for many more of our athletes to question what they perceive their strength barriers to be.  Lifting is as much mental as it is physical.  You have to mentally allow yourself to lift the weight.  If you think it is heavy then you are right.  I believe that lifting is one of the most empowering activities we can do.  It brings upon greater self awareness.  It breaks down barriers and allows us to view the world with less fear.  Fear is a detrimental distraction.  We must learn more about ourselves.  Challenge ourselves.  Allow yourself to be awesome.

Strength

Day 1, 2, or 3

Strategy

Today’s workout is also an exercise on learning how to pace yourself. We are giving you 30 seconds to complete the required number of repetitions for the movement. If I was doing level 1 then I would have 30 seconds to complete my 5 wall balls. If it took me 10 seconds to complete the wall balls I would rest the remainder of the time. Then I would have 30 seconds to complete 5 box jumps. After that 30 seconds I would then have another 30 seconds to complete 5 kettlebell swings. I will repeat this cycle until I can not complete the required reps in the given 30 seconds. The goal today is to complete 60 rotations or 20 total rounds which is 30 minutes. If you complete all 60 rotations then you will complete to following number of repetitions Level 1 = 100 repetitions for each movement / 300 total reps Level 2 = 120 repetitions for each movement / 360 total reps Level 3 = 140 repetitions for each movement / 420 total reps Level 4 = 160 repetitions for each movement / 480 total reps

Hopefully you will see what a difference a few reps can make and how you can decide the best rep scheme for your ability to ensure the best results in a workout. Today is going to be awesome.

Get more Awesome: Work on your goal.