Level 1

2 Rounds:

400 meter run

7 Squats

7 Push Ups

7 Ring Rows

7 KB Swings, 26/18#

400 meter row

7 Squats

7 Push Ups

7 Ring Rows

7 KB Swings, 26/18#

Level 2

3 Rounds:

400 meter run

8 Squats

8 Push Ups

8 Ring Rows

8 KB Swings, 35/26#

400 meter row

8 Squats

8 Push Ups

8 Ring Rows

8 KB Swings, 35/26#

Level 3

3 Rounds:

400 meter run

9 Squats

9 Push Ups

9 Ring Rows (Feet Elevated)

9 KB Swings, 44/35#

400 meter row

9 Squats

9 Push Ups

9 Ring Rows (Feet Elevated)

9 KB Swings, 44/35#

Level 4 Rx

4 Rounds:

400 meter run

10 Squats

10 Push Ups

10 Ring Rows (Feet Elevated)

10 KB Swings, 53/44#

400 meter row

10 Squats

10 Push Ups

10 Ring Rows (Feet Elevated)

10 KB Swings, 53/44#

Motivation

The workouts this week have been longer and more cardio based.  Why is this?  Most people need to lean out a little after the holidays.  This is our goal gym wide.  We will focus on the cardio portion for a few months.  We will not neglect strength but we want people to focus on improving their cardio.  On Saturday February 7th we will have a gym rowing event.  Come test your 2000 meter row time.  You have a month before the event to work on improving your rowing technique and cardio.  Time to get some….awesomeness.

Strength

Day 1, 2, or 3

Strategy

Good steady pace today.

Get more Awesome:  30 Ab Mat sit ups