Weekly Workouts

Guys, I’m so excited!! I’m spicing it up and trying something new! Our gym just began renting the space out above our CrossFit gym to begin boot camp style, circuit training classes. I’ve recently become just a tad bored with CrossFit. My knee has been bugging me for a while now so I haven’t been able to squat below parallel without pain. And my elbow is all messed up. I’m just to the point where I don’t care about how much weight is on my barbell, I just want to feel good while working out, look better, and live longer. Simple. I don’t want to deal with constant aches and pains from pushing myself too far in a workout. So this transition to trying more boot camp style workouts has been perfect. I do 2-3 CrossFit workouts per week and 2-3 FIT (that’s what we call it at CrossFit Broadway) workouts per week. That way I still am able to lift weights and keep on muscle while giving my muscles a break by doing different exercises in the boot camp classes. After one week, I like it so far!

What kind of workouts keep you motivated? Do you have to change it up or do you like your routine?

Here’s what I did last week at CrossFit Broadway! If some of the lingo doesn’t make sense, I apologize. I’m still learning all the movements as well!

Monday (FIT class) –

6 min AMRAP: 10 toes to bar, 12 lateral wall ball slams, 14 wall ball. 16 burpees

2 minute rest

6 min AMRAP: 20 ball slams (20# ball), 15 ground to overhead with plate (25#), 10 sit ups with plate, 20 (per leg) start block toe touches

2 minute rest

6 min AMRAP: 12 TRX rows, 10 TRX jumping squats, 12 TRX bicep curls, 10 TRX jumping squats, 50 mountain climbers with feet in TRX

2 minute rest

6 minute AMRAP: 200m row, 20 inverted v-ups with feet on rower seat, 10 hand release push ups

2 minute rest

6 minute AMRAP: 20 bench jump overs, 12 bulgarian split squats with 10# ball overhead (right leg), 10 ab circles, 12 bulgarian split squats with 10# ball overhead (left leg), lateral shuffle

Tuesday (FIT Class) –

45 seconds of work, 15 seconds of rest for 9 minutes:

overhead walking lunges (with a 25# plate)

burpees

ball slams (20# ball)

1 minutes rest

3 rounds: (you are at each station based on how long it takes the person to row 300m)

300m row

trx pistols and tricep extensions (changed at 150m)

10 kettlebell swings and 10 goblet squats

battle ropes

wall ball sit ups

heismen toe touches (no clue why it’s called this, but you put one foot on the bench and toe touch with the other foot. Switch feet at 150m)

Wednesday – Rest day

Thursday (CF Class) –

Deadlift: 5 x 5. Adding. – I got to 185#

Every minute on the minutes x 15 minutes, alternating:
Min 1: 200/ 175m Row
Min 2: 9 Hang Power Cleans (165/105)
Min 3: 100m Sprint

I used 85# and got through it all 

Friday (CF Class) –

Push Jerk: 4 x 3 with 2 sec pause in the first dip. Adding

Push Jerk: 3 x 2. Adding. No pause! – I got to 130#

3 Rounds For Time Of:

10 Strict HSPU

10 Power Snatch (135/95)

60 Double Unders

I finished in 5:59 with 75#

Saturday (FIT Class) –

12-11-10-9-8-7-6-5-4-3-2-1 pull ups (or ring rows)

1-2-3-4-5-6-7-8-9-10-11-12 burpees

1 minute rest

10 minutes of:

100m row

45 seconds of battle ropes

1 minute rest

18-16-14-12-10-8-6-4-2 sit ups

2-4-6-8-10-12-14-16-18 hand release push ups

1 minute rest

Working sets until we were told to stop:

TRX hamstring curls

TRX planks

Workout Songs of the Week:

1. Outside by Calvin Harris
2. Bad by David Guetta
3. Sound of Change by The Dirty Heads
4. Go Go Gadget Flow by Lupe Fiasco