Level 1
“Gator”
36 KB Swings
-Then-
5 Rounds for time:
9 Plate Burpees
20 Wall Ball
1357 ft (412m) burden run
-Then-
36 KB Swings
Pick Your Weights
Level 2
“Gator”
36 KB Swings
-Then-
5 Rounds for time:
9 Plate Burpees
20 Wall Ball
1357 ft (412m) burden run
-Then-
36 KB Swings
Pick Your Weights
Level 3
“Gator”
36 KB Swings
-Then-
5 Rounds for time:
9 Plate Burpees
20 Wall Ball
1357 ft (412m) burden run
-Then-
36 KB Swings
Pick Your Weights
Level 4
“Gator”
36 KB Swings (53/35#)
-Then-
5 Rounds for time:
9 Plate Burpees (45/35#)
20 Wall Ball (20/14#)
1357 ft (412m) burden run (70# Sandbag)
-Then-
36 KB Swings
(53/35#)
Strength
Be sure to check the TrainHeroic App.
Daily Motivation
Today’s workout is personal to me. The Newport Beach PD created this workout to honor Detective John Jarema. On May 9, 2020 he passed away after a courageous two-year battle with cancer. He was 36 years old and leaves behind a wife and 3 year old twins. His locker was on my row and I knew him as a young eager new officer dedicated to serving others. Hardworking, humble, and overall good human being.
I will be doing Level 4 today with a grateful heart. Everyday is a gift and to make the most of each day is how we honor those who have fought the good fight.
