[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
5 Rounds:
3 Min As Many Reps As Possible
Rest 2 Min
4 Ring Rows
8 Elevated Pushups
12 Air Squats
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[tab]Level 2
5 Rounds:
3 Min As Many Reps As Possible
Rest 2 Min
3/2 Pull Ups
8 Elevated Pushups
12 Air Squats
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[tab]Level 3
5 Rounds:
3 Min As Many Reps As Possible
Rest 2 Min
4 Pull Ups
8 Pushups
12 Air Squats
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[tab]Level 4 Rx
5 Rounds:
3 Min As Many Reps As Possible
Rest 2 Min
4 Chest To Bar
8 Pushups
12 Air Squats
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[tab]Motivation
Happy Monday. I had an adventurous weekend. We took a young men’s group (16-17 year olds) from our church on a High Adventure trip. We started at Kingman Wash which is on the Arizona side of just below the Hoover Damn. We took the wash down to the Colorado River. This down hike included three rappels from 12 feet to 70 feet while carrying our backpacks that contained all the gear, food, and water we would need for an overnight. We were also each carrying an inflatable raft and a single ore. Many of the boys realized that their packs would weigh about as much for 1 night as it would for 3-5 nights.
For a handful of boys this was the first time they rappelled. It is awesome to see people overcome their fears. Once down to the river we inflated our rafts and floated about two miles down the river to White Rock Canyon where we exited. We camped along the river. The next morning we did a short hike to Ringbolt Hot Spring and then did some cliff jumping into the Colorado River. About 11:00 am we started the 2.2 mile hike out. I like hiking down more than I do up.
Some takeaways from the trip. Get out into nature and challenge yourself. Give your kids opportunities to be challenged and let them gain the confidence that comes from overcoming.
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[tab]Strength
Push Press 5×5
3 sec lower each rep
superset with 45 sec elevated pigeon per side
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