Fitness

Strength 10 min AMRAP 6 Controlled Push Jerks (115/75) 6 Broad Jumps Conditioning 18 min Alt Emom (45-sec on, 15-sec transition) C2 Bike Erg (hold 1200/800+ cal/hr) Rower (hold 1200/800+ cal/hr) Ski Erg (hold 1000/700+ cal/hr) Split work as needed Tabata – Core Sit-ups Dead bug RT Arm KB Z-Press with Twist LT Arm KB…

At the beginning of the year, I wrote down a goal. It was action-based, yet it was not defined enough to accomplish what I really want. So, I rewrote it.

Strength 3 rounds 7 Push-up Complex2 Strict Pull-ups 1 Decline Push-up + 1 Pike Push-up 8 Snatch Lunge ( 4 each arm 25lb KB) 6 Ring Dips Conditioning 3 Rounds of 21, 15, 9 for Time (Partner) Power Clean (135/95) Bench Press (135/95) Split work as needed Tabata – Core Sit-ups Dead bug RT Arm…

When I was an athlete, training had a purpose. I lifted weights so I could hit harder on the football field, and I ran sprints to steal bases or chase down flyballs. Gains were easy to come by, and exercising wasn’t an end in itself. At forty-six, it is different.  Gains are slow if they…

Strength 7 min Amrap 25m Overhead Ball Carry (80/50) 2 Strict Pull-ups Conditioning 3 Rounds for Time (Partner) 1000m Row 50 thrusters (45/35) 30 Pull-ups Split work as needed Tabata – Core Sit-ups Dead bug RT Arm KB Z-Press with Twist LT Arm KB Z-Press with Twist Plank Mountain Climber Leg Lift Over KB Russian…

Conditioning Assault Bike Intervals 3:00-min warm-up 5 Rounds :30-second Sprint 1:00-min Recover Ride 2:00–min cooldown 10min EMOM 5 – 6 Thrusters (95/65) Tabata – Core Sit-ups Dead bug RT Arm KB Z-Press with Twist LT Arm KB Z-Press with Twist Plank Mountain Climber Leg Lift Over KB Russian Twist

Strength 10 reps Snatch Complex 1 hang squat snatch 1 squat snatch Conditioning 20 min (40sec work : 20sec transition) Max Reps of: Hand Release Push-ups Ski Erg Air Runner Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb Box Jumps

Strength 10 Reps of Complex @ 80% Clean and Jerk 1 Squat Clean 1 Jerk 1 Back Squat 1 Behind the Head Jerk Conditioning 14 min E2MOM 50-meter sprint 3 explosive burpees 3 power cleans at 80%

Strength 15 min E1.5MOM 3 Box Jumps (24″+/20″+) 5 Barbell Rows (135/85) 2 Strict Pull-ups Conditioning For Time (Partner) 5k Row 30 Clean and Jerks (135/85) 45 Deadlifts (225/155) 45 Hand Stand Push-ups 1 partner rows while the other works. Switch as needed.

Strength 20 min E2MOM 1 Power Clean 2 Front Squat 1 Jerk Conditioning 20 min AMRAP 300m Row 10 Bar Facing Burpees 10 Front Rack Lunges (95/65)