Fitness

Warm-up 9-min Alt EMOM 10 Wallballs (20/14) 10 Burpees 10 Box Step-ups Strength Complex 1 high-hang squat clean 1 low-hang squat clean 1 full squat clean 1 jerk Build to heavy Metcon 3 Rounds for Time 21 cal row 15 deadlifts (225/155) 9 toes-to-bar or pull-ups

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

Quality of life is dependent on how fit you are, and it is never too late to start working on your level of fitness.

Warm-up Tabata ( 8 rounds) :20 of work Max KB Swings (53/35) :10 of rest Strength Work up to a heavy set of 3 deadlifts Metcon 8 Rounds for Time 8 pushups 8 situps 8 air squats 8 pull-ups 8 deadlifts (95/65) 8 hang cleans (95/65) 8 shoulder-to-overhead (95/65) 8 cal row

Warm-up 6 Rounds :30 of work Alt Exercise Each Round Max Hang Clusters w/ Bar Max Knees-to-Waist Max Burpees :30 of rest Strength 10 min EMOM Build to heavy. Complex 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon For Time – 30 minute time cap Partner Workout 300 Cals on Assault Bike or…

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Sport allows us to demonstrate our improvements in overall fitness and health. Playing an amateur sport is an excellent way to continue our fitness journey.

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

Warm-up 5 rounds 1:30 of work 5 burpees 15 wallballs (20/14) Max Cal Assault Bike :30 of rest Build to heavy. Metcon 25 min EMOM 1 bear complex (135/95) 1 Power Clean Front Squat Push Press 1 back squat Push press Max Box Step Ups for the remainder of the workout Workout ends at 250…

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.