Fitness

Strength 10 Rounds 3 x Front Squat 10 weighted jumping squats (95/65) Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm. Conditioning 7 Rounds for time 12 Cal Assault Bike 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65) Tabata – Core…

Strength 15 min EMOM 1 Clean and Jerk at 80% Conditioning 16 min Alt EMOM Even Minutes 30m Sprint 5 Toe to Bars Odd Minutes 30m Sprint 4 DB Single Arm Snatches (80/50) Tabata – Core Sit-ups Dead bug RT Arm KB Z-Press with Twist LT Arm KB Z-Press with Twist Plank Mountain Climber Leg…

Strength 7 Rounds 5 Kettlebell Rows (53s/35s) 5 Bench Press (work-up to heavy) Conditioning 10min E2MOM 10 Bench Press (145/95) 10 Kettlebell Rows (53s/35s) 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 5 x 5 deadlifts Conditioning Partner Alt EMOM For Time Until 10,000km is reached on C2 Bike Erg 3 Clean and Jerk with Plate (65/45) Max Meters on Bike 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…

Conditioning E2MOM for 20 min 7 Cal Assault Bike 5 Wallballs (20/14) 1 Squat Clean (185/135) 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 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…