Thursday – January 8, 2015 (20150108)

[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] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

2 Rounds:

400 meter run

7 Squats

7 Push Ups

7 Ring Rows

7 KB Swings, 26/18#

400 meter row

7 Squats

7 Push Ups

7 Ring Rows

7 KB Swings, 26/18#

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[tab]Level 2

3 Rounds:

400 meter run

8 Squats

8 Push Ups

8 Ring Rows

8 KB Swings, 35/26#

400 meter row

8 Squats

8 Push Ups

8 Ring Rows

8 KB Swings, 35/26#

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[tab]Level 3

3 Rounds:

400 meter run

9 Squats

9 Push Ups

9 Ring Rows (Feet Elevated)

9 KB Swings, 44/35#

400 meter row

9 Squats

9 Push Ups

9 Ring Rows (Feet Elevated)

9 KB Swings, 44/35#

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[tab]Level 4 Rx

4 Rounds:

400 meter run

10 Squats

10 Push Ups

10 Ring Rows (Feet Elevated)

10 KB Swings, 53/44#

400 meter row

10 Squats

10 Push Ups

10 Ring Rows (Feet Elevated)

10 KB Swings, 53/44#

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[tab]Motivation

The workouts this week have been longer and more cardio based.  Why is this?  Most people need to lean out a little after the holidays.  This is our goal gym wide.  We will focus on the cardio portion for a few months.  We will not neglect strength but we want people to focus on improving their cardio.  On Saturday February 7th we will have a gym rowing event.  Come test your 2000 meter row time.  You have a month before the event to work on improving your rowing technique and cardio.  Time to get some….awesomeness.

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[tab]Strength

Day 1, 2, or 3

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[tab]Strategy

Good steady pace today.
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Get more Awesome:  30 Ab Mat sit ups

Don’t Stop Here

More To Explore

Monday February 24th, 2020 (20200224)

Level 1 Two scores (Times) 15-12-9 Knee Raises Thrusters (44/33#) rest 5 minutes 20 Jumping Negative Pull Ups Level 2 Two scores (Times) 15-12-9 Knee