Announcements
TOUGH MUDDER
October 25th  Vail Lake, Temecula
Motivation
I got home late last night and the kids were already asleep.  Each night when I tuck the kids in to bed I talk to them.  I can always get at least one of them to talk in their sleep.  It is usually just “I love you too.”  Last night I started to talk to Daniel who had his first day of scout camp.  I asked him how it was and he replied, “fun.”  I asked if he got to do archery and he replied, “yes.”  I asked if he missed me and he said, “No.”  At least I know I get honest answers when they are asleep.  That just makes the, “I love you too,” that much more valuable.               
Strength
Are you getting better
 Workout Strategy
The purpose of this workout is to work on high intensity rowing intervals.  This will be done with a teammate.  You are trying to row as many meters as possible in 16 minutes.  You will each row 400 meter intervals.  While one is rowing the other must complete 10 weighted ab mat sit ups then rest until the person rowing is done.  Continue to rotate until the 16 minutes is complete.  The goal is to have each person row 4 times.  Motivate and encourage one another.  Have fun.
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets: 10 Front SquatEMOM for 5 sets: Push PressDay 2:

EMOM for 5 sets: 10 Back Squat

Day 3:

EMOM for 5 sets: 10 Deadlift

Level 1:  Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*2,400 total meter

Level 2:  Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 10# 

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*2,800 total meters

Level 3:Team Workout16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*3,200 total meters

Level 4: Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*4,000 total meters

Get more awesome: Max Effort Push Ups (tempo x2x2)  Hold the top position for two seconds and hold the bottom position for 2 seconds for each repetition.