"There are no shortcuts to any place worth going."-Beverly Sills
ROUND ONE:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>15#/M>40#
2. Squat + Box Jump Challenge- 2 minutes
*Use a step with two blocks on each side to elevate it/Place a small m.b. that sits still
*Place 17" box in front of the step/give enough space in between both objects for your landing
*Squat and tap m.b. with butt and then jump on to box/land on the floor and repeat the process
*Push and try to get as many taps as you can in two minutes
*Use full range of motion and make sure you tap each time in order for it to count
*Goal Number: 34 taps
ROUND TWO:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>20#/M>45#
2. Squat + Box Jump Challenge- 2 minutes
*Use 23" box/use same instructions used in round one
*Goal Number: 25 taps
ROUND THREE:
1. DB Walking Lunges- 50 steps
*Goal DB Weight: F>25-30#/M>50#
2. Squat + Box Jump Challenge- 2 minutes
*Use a step with ONLY one block one each side to elevate it
*Go back to using the 17" box
*Use the same instructions used in round one
*Goal Number: 34 taps
ROUND FOUR:
1. Smith-Machine Squats- 15x
*Goal Weight: F>95#-115#/M>225#
2. Alternating KB Swing Toss- 30x
*Goal KB Weight: F> 15#-20#/M>35#-50#
3. Squat + Box Jump Challenge- 2 minutes
*Use the same step from round three
*Use 23" box
*Use the same instructions used in round one
*Goal Number: 25 taps
ROUND FIVE:
1. Smith-Machine Squats- 12x
*Goal Weight: F>125#/M>315#
2. Alternating KB Swing Toss- 30x
*Same as KB Weight in Round Four
3. Push Sled/Box-Step- 45 sec non-stop
*Estimated Distance-30 yards
*Go down and back until you have completed goal time
*Count the number of times you go down and back before the time runs out
*Goal Weight: F> 2-(45# plates)/M> 4-(45# plates)
ROUND SIX:
1. Smith-Machine Squats- 10x
*Goal Weight: F>135-145#/M>405#
2. Alternating KB Swing Toss- 30x
*Same as KB Weight in Round Four & Five
3. Push Sled/Box-Step- 1 min 30 sec non-stop
*Estimated Distance-30 yards
*Go down and back until you have completed goal time
*Count the number of times you go down/back before the time runs out
*Goal Weight: Same as above
ROUND SEVEN: HOW MANY CHALLENGE ROUND! PUSH HARD!
1. Alternating Sledgehammer Chops on Big Tire- 2 minutes
*Goal Number: 65 chops
2. Tire Flips- 2 minutes
*Goal Number: 20 flips
3. Sprint with Sled-Pull: 2x30 yards
*Goal Weight: F>1-(45#)/M> 2-(45#)
The End!
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