[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
10 minute EMOM
Odd minutes – 1 Wall Walk with 10 second hold
Even minutes – 5 Snatch High Pull
rest 5 Minute
10 minute EMOM 10
Odd minutes – 12 Russian KBS
Even minutes – 7 High Box Jumps
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[tab]Level 2
10 minute EMOM
Odd minutes – 30 second Handstand Hold
Even minutes – 5 Snatch High Pull
rest 5 Minute
10 minute EMOM 10
Odd minutes – 12 Russian KBS (35/26#)
Even minutes – 7 High Box Jumps
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[tab]Level 3
10 minute EMOM
Odd minutes – 5-8 Handstand Push Ups with pads
Even minutes – 5 Snatch High Pull
rest 5 Minute
10 minute EMOM 10
Odd minutes – 12 Russian KBS (53/35#)
Even minutes – 7 High Box Jumps (30/24″)
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[tab]Level 4 Rx
10 minute EMOM
Odd minutes – 5-8 Strict Handstand Push Ups
Even minutes – 5 Snatch High Pull
rest 5 Minute
10 minute EMOM 10
Odd minutes – 12 Russian KBS (70/53#)
Even minutes – 7 High Box Jumps (30/24″)
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[tab]Motivation
“You have an Endless Potential” was the name of a Podcast episode I listened to earlier this week. The lecture was largely focused on how to cope with fear. You face it head on. What I took away from this episode was the more adversity and setbacks we face increases our potential as human beings. I’ve been obsessed lately with how to prepare my kids for adulthood. I need to give them opportunities for responsibility, real responsibility. I need to teach them how to care for their own safety, not make them safe. I need to give them opportunities to be independent and self reliant.
I learned many valuable lessons as a Police Officer. Here is one that I think was the most valuable and feeds into the above thoughts. As a Police Officer we were trained to be personally “safe” and to take care of the public by becoming more “dangerous” than the criminals we could face. We carry “swords” and know how to use them, but keep them sheathed.
You can’t hide from danger, disappointment, and hardships. You must learn to face them courageously and competently.
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[tab]Strength
Metabolic Conditioning is necessary to be Awesome
Row Sprints
7 Rounds:
20 second sprint
40 seconds easy
Week 1 of 6
[/tab] [/tabcontent] [/tabs]
