Thursday October 10, 2019 (20191010)

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 

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 

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″)

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″)

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.  

Strength

Metabolic Conditioning is necessary to be Awesome

Row Sprints

7 Rounds:

20 second sprint

40 seconds easy 

Week 1 of 6

 

Don’t Stop Here

More To Explore

Monday November 18, 2019 (20191118)

Start and Replace all the Text Below Level 1 14 Minute AMRAP 20 Alt. Split Snatch 20 Knee Raises 20 Z Press Level 2 14

Friday November 15, 2019 (20191115)

Start and Replace all the Text Below Level 1 “Grace” 30 Clean & Jerk Something Challenging Level 2 “Grace” 230 Clean & Jerk 95/65# Level

Thursday November 14, 2019 (20191114)

Thursday November 14, 2019 (20191114) Level 1 For Time: 2,000 meter Row Level 2 For Time: 2,000 meter Row Level 3 For Time: 2,000 meter