Weekly Workouts

Merry Christmas!! I hope you’re having a wonderful day with friends and family and whoever you love the most! Right now I’m lying on the couch with a puppy in my lap and a husband near my feet with my sister-in-law coming over in a little while. Today we will be watching Christmas movies, I’m gonna make some brownies and cookies (which makes total sense since I’m the only one who really eats sugar and I’ve already made peanut butter cookies and edible cookie dough), making a big brunch, and sipping some holiday cocktails. I have a feeling it’s going to be a great day!

I’m pretty pumped about life right now because I’ve set out to start a new workout routine! I just quit my Orange Theory membership last week after losing interest in the workouts. Whenever I feel bored with something, I move on to make sure I don’t get complacent. I want to feel challenged weekly, excited about my workouts, and sore regularly. And I just wasn’t getting that. So I quit the gym and I got a membership at a normal gym where I can do whatever I want. So now I’m going to be doing CrossFit 5 days a week and adding on some accessory work on top of it!

Last week I mentioned I wanted to work on my glutes and legs more than CrossFit did for me and a ton of people mentioned Bret Contreras so I immediately started following him on instagram and got instant workout inspiration to add to my routine. So my new routine will be adding accessory work 3 times a week to my schedule. I don’t have an exact game plan yet and I’ll be sure to share it once I do, but I’m feeling more inspired than ever to work hard, try new movements and build a strong butt! Bigger butt 2018, here we come!

Sunday – CrossFit Broadway Open Gym

3 x 10 sumo deadlift – adding – I worked up to 155#

In a team of 4: 1 person works at a time.

35 min As Many Rounds As Possible Of:

15/10 Calorie Bike

10 Thrusters (85/60)

5 Burpees

* This is designed to be an absolute all out sprint each and every round.

** Each team member should be trying to get 10 Rounds each in the Time allotted!

We all finished 7 rounds using 55#

Then 3 x 15 barbell hip thrusts at 135# – see video here

Monday – CrossFit Broadway Class

Every Minute On The Minute x 5: 1 Snatch at 75% – I used 85#

Every Minute On The Minute x 5: 1 Snatch at 85% – I used 95#

Then 14 min AMRAP OF:

60 Calorie Row

50 Toes 2 Bar

40 Wall Ball

30 Power Clean (135/95)

20 Ring Muscle Ups or Burpee Pull Ups

I got through 4 burpee pull ups using 85#

Tuesday – CrossFit Broadway Class + Accessory Work – see video here

Before the CFB workout, I did:

2 x 30 reps 45# knee-banded, feet elevated, barbell glute bridges

4 x 50 reps of lateral band walk/hinge abduction

2 x 15 reps (per leg) of deficit reverse lunge using 17.5# DBs

Every Minute On The Minute x 7 Min: 5 Front Squats at 60%. *From floor – I used 95#

Then 3 Rounds For Time: (15 min time cap)

470m Run

15 Deadlift (275/195)

15 Strict HSPU

I finished in 14:36 biking 30 calories (instead of running – I’m healing from a foot injury) and deadlifting 125# 

Wednesday – Rest Day

Thursday – CrossFit Broadway Class – see video here

10 min As Many Rounds As Possible Of OF:

50 Calorie Row and 50 Air Squats

10 min As Many Rounds As Possible Of OF:

50 Cal Bike and 50 Push Ups

10 min As Many Rounds As Possible Of OF:

1 Legless Rope Climb and 10 Wall Ball

* NO REST BETWEEN AMRAPS

**Separate score for each AMRAP

I got 2 + 16 calories, 1 + 5 calories, then 6 + 1 

Friday – CrossFit Broadway Class

Every 2 mins x 16 mins:

Thruster + Push Press + Push Jerk + Split Jerk.

* first set at 45% of C&J – I worked up to 100#

Then 21-15-9 Reps For Time Of: (9 min time cap)

Thruster (95/65)

Bar Facing Burpee

KB Swings (70/55)

I finished in 8:30 using 65# and 45#

Saturday – CrossFit Broadway Class + Accessory Work – see video here

As Many Rounds As Possible in 25 minutes with a Partner:

30 hang power cleans (135/95)

30 front squats

30 push jerks

30 calorie row

We finished 4 rounds + 51 reps using 75#

Then later on I did 15 reps barbell hip thrusts @ 135#

50 frog pumps (no jokes needed)

15/15 single leg KB deadlifts

50 banded side steps

Then 12 reps @ 185# – 50 – 15/15 – 50

And 9 reps @ 205# with a pause for the last 3 reps – 50 – 15/15 – 50

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Free Travel Workout:

4 rounds for time:

30 walking lunges

15 burpees

30 jumping squats

15 donkey kicks

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