Announcements
Tough Mudder.  We were able to secure a team spot for the event.  So DO NOT register on-line.  We will have you register in a week once we get a team code for those who wish to participate.  We will have 25 spots and we were able to get 10% off.  We will need to start training specifically for this event so look for upcoming training announcements.  The course is 10-12 miles so we will need to get out for a few long distance runs.
 Motivation
I woke Monday morning to the sound of someone in the kitchen downstairs.  It was 4:40 am.  Daniel had told me the night before that he wanted to go with me to the gym early.  He made himself breakfast and got his morning chores done.  We loaded in the car and headed to the gym.  I forgot to communicate with Patrick who was covering the morning classes since Jeff was still gone.  As I turned the corner are Via Fabricante I saw Pat opening up the gym so we turned around and went back home.  It ended up being a chaotic morning.  Long fun weekends turn to grumpy kids on Monday morning.  We did get that turned around as I started helping them with their chores and in turn made them help me with the next chores.  It turned out to be a very productive morning.  Daniel and I with Dallin now headed back to the gym about 10.  It is funny how sometimes going to the gym is a break from home.  Daniel is still cleaning the gym and doing a great job.  Dallin is still really motivated to work and make some money as well so he helped Daniel.  He probably asked me fifty times if I would take him to the recycle center on Wednesday so he could get money for his recycled goods he will be collecting.  Teaching the kids how to work is in itself hard work.  It has been great to spend so much time with my boys at the gym having them help with the family business.  
 Workout Strategy
Pace yourself on the row so that you can get off and sprint the rest of the required work knowing that you get a three minute break.  We are all about high intensity this week.  During this workout you need to learn to control what intensity you can handle on the rower and then keep your foot on the gas for the remainder of the round.  Be awesome!!
   
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets: 10 Front SquatEMOM for 5 sets: 10Push Press

Day 2:

EMOM for 5 sets: 10 Back Squat

 

Level 1:  

3 Rounds for working time

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 35/26#

10 Toes to Bar

Rest 3 minutes

Level 2:  3 Rounds for working time

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 44/33#

5 Toes to Bar

Rest 3 minutes

Level 3: 3 Rounds for working time

 

500 meter row

20 Box Jumps 20/16”

15 Kettlebell swings, 53/35#

10 Toes to Bar

Rest 3 minutes

Level 4: 

3 Rounds for working time

 

500 meter row

20 Box Jumps 24/20”

15 Kettlebell swings, 70/53#

10 Toes to Bar

Rest 3 minutes

Get more awesome: Rope Climb Progressions