Announcements
TOUGH MUDDER
October 25th  Vail Lake, Temecula
 
Motivation
It is time to challenge yourself.  One of the great joys of the gym is hearing people tell me about how they are doing things they didn’t believe they could do anymore.  Whether it is running up a hill or loading cases of water into the car.  You are working hard and you are getting results.  We are encouraging members to sign up for the event.  It is not an easy event by any means.  It is a 10-12 mile course with numerous obstacles.  It will be both physically and mentally demanding.  I’ve never done one personally but I’m excited about this race.  I’m excited to help people train for the event.  This will be a great opportunity to provide a purpose for you training.  If this event is not something you are interested in then find another event and sign up for it.  Let us know what you will be doing so we can help you prepare.
 Workout Strategy
 Today is an all out sprint workout.  There is a total of 9 minutes of working time so you will get lots of work done today.  Kettlebell swings, jumping squats, and pull ups are very quick movements.  In each 3 minute round the goal is to complete 3 cycles.  Move quickly between exercises.  Control your breathing, be smooth, and you will be fast.  Quick hips is the key to success today.  Right Blanca?  Use your kips on the kettle bell swings.
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1: 

3 Rounds of:

3 minute AMRAP

15 KB Swings

10 Jumping Squats, 22/10#

5 Ring Rows

*Rest 3 Minutes

 

Level 2:  

3 Rounds of:

3 minute AMRAP

15 KB Swings, 35/26#

10 Jumping Squats, 33/22#

2/1 Pull Ups

*Rest 3 Minutes

Level 3: 

3 Rounds of:

3 minute AMRAP

15 KB Swings, 53/35#

10 Jumping Squats, 45/33#

5/3 Pull Ups

*Rest 3 Minutes

 

 

 

Level 4: 

3 Rounds of:

3 minute AMRAP

15 KB Swings, 70/53#

10 Jumping Squats, 45/33#

5 Pull Ups

*Rest 3 Minutes

 

 

 

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