[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
For time:
30 Box jump
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge
30 Knee raises
30 Push press
30 AbMat Supermans
30 Wall balls
30 Burpees
30 Jump Rope
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[tab]Level 2
For time:
50 Box jump
50 Jumping pull-ups
50 Kettle-bell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 AbMat Supermans
50 Wall balls
50 Burpees
150 Jump Rope
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[tab]Level 3
“Filthy 50”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls, 20/14 pound ball
50 Burpees
50 Double unders
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[tab]Level 4 Rx
“Filthy 50”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls, 20/14 pound ball
50 Burpees
50 Double unders
Red must complete workout in under 17:00 minutes.
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[tab]Motivation
Goal Setting Seminar this Saturday at 8:00 AM. Is one of your goals to lean out? Perfect because that is our goal for you as well this first quarter of the year. But, how serious are you about getting better? Come to the goal setting seminar this Saturday and then our Nutrition Seminar the following Saturday the 17th. This year is gonna be awesomeThis year we need to fight everyday to be better. We need to identify what we want and we need to make the changes to get it. I am very excited to see your progress and help you achieve your goals. I need you to commit to yourselves and help us hold you accountable. Let’s do this. Seize it. Be awesome.
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[tab]Strength
Extended Warm Up[/tab]
[tab]Strategy
This is a long workout. Actually, it is more of a test of endurance. First time people attempt this workout and it often takes 30 minutes. You must complete each exercise in sequential order. Keep a steady pace. To be successful you need to know what you are capable of for each exercise. The workout starts of pretty quick but then gets hard once you get to the wall balls. Slow and steady today. Keep moving. Don’t take long breaks.
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Get more Awesome: Foam Roller
