Weekly Workouts

Good morning, beautiful! Did you get your Sunday night beauty rest in or did you wake up a complete mess like me today? I woke up sweaty, needing way more coffee than I ever consume, in a complete panic that I threw away an important document. Damn Mondays. But who cares about my messy-ness, let’s talk about workouts because it’s Monday and time to get after it!

Workouts were all CrossFit workouts this week. I just wasn’t able to make the FIT class times so I just stuck with my normal CF routine. By the end of the week, I had nothing in me. No drive, no strength and not a care in the world about the workouts. That’s why I love switching it up with FIT workouts at my gym. Speaking of switching it up, I really had someone ask me to post more workouts that can be done at home. So what I was thinking is that I can post either my FIT or CF workout and give you some modifications of how to create a workout at home with just body weight! Whatcha think? That way you’ll be able to do these workouts at home or while traveling if you can’t make it to the gym or just aren’t a gym person! Can ya dig it? Rad. Totes doing it. Now let’s talk about the week.

Sunday – Rest day because it was a post-wedding hungover day. Totally was planning on working out, then the wedding really kicked my ass. Can you work out hungover? I find it more and more impossible every year.

Monday – Our gym is doing this new thing were we are doing moderately heavy weight for max effort reps, in hopes of getting stronger. I do not care about getting stronger so I stay on the lighter side to just get a little burn on. I just want to feel in shape so putting extra weight on the bar now just ain’t my thang.

Squat Snatch: Every minute on the minute for 10 minutes

min 1 & 2: 2 reps each minute @ 70% – 85#

min 3 & 4: 2 reps each minute @ 75% – 90#

min 5 & 6: 1 rep each minute @ 80% – 95#

min 7 & 8: 1 rep each minute @ 85% – 102#

min 9 & 10: 1 rep each minute @ 90% – 109#

Goal is to hit all 14 reps!

Then

Deadlifts: (10 mins)

Max Reps at 76% – 155# – 12 reps

Max Reps at 71% – 145# – 15 reps 

Max Reps at 66% – 135# – 18 reps 

You should aim to get as many reps as last time!

Then

5 min AMRAP Of:

10 Burpees

10 Toes To Bar

I got 3 rounds + 13 reps

Tuesday –

Alternate between finding: (10 mins)

3 Rep Max Weighted C2B Pull Up / Max Effort Strict C2B Pull Ups – I did strict pull ups

3 rep Max Def Strict HSPU / Max Effort Strict HSPU to target. – I did strict hspu to a small mat

Then

With a running Clock.

@0:00, 3 RFT Of:

50 Double Unders

15 Push Jerks (155/105)

I finished in 5:25 using 85#

@9:00, 3 RFT Of:

30 Wall Ball

7 Muscle Ups or 12 Pull Ups + 12 HRPU

I finished in 9:14 doing pull ups and push ups

Wednesday – Our gym has been super into ring dips lately. Personally, I hate ring dips. Since I don’t have much muscle mass on my chest like I did in my competing days, ring dips actually hurt my chest and boobs. Not in a good way. So I’ve been doing dips on parallettes and raising my feet up to make it more challenging. Now it just hurts my triceps and that’s what I want! See, you can totally make CrossFit work for you!

Max Effort Touch N Go Power Cleans. All sets at 70%. 4 sets for Total Reps.

2 min rest between sets (12 mins)

I used 105# and got 41 reps total

Then

20 sec work / 20 sec rest for 5 sets: Total Strict Ring Dips. (I used parallettes with my feet elevated for dips)

I got 56 reps

Then

9 min AMRAP Of;

12 Deadlift (135/95)

12 Hang Power Cleans (135/95)

12 Box Jumps (24/20)

I got 5 rounds + 12 reps using 85#

Thursday – Rest day because it was haaaaair day.

Friday – I thought I was going to throw up this entire workout. I’m not sure if I ate something or if it was due to stress, but I about died the entire time. A row-run sprint in a workout isn’t good when you feel like you’re going to crap and throw up at the same time. Ew, I went too far. Just lost a male reader.

Snatch: 14 mins to find a heavy single.

I got 110#

Then

7 min AMRAP Of:

1 Snatch (70% of above)

10 Pull Ups

2 Snatch

10 Pull Ups

3 Snatch

10 Pull Ups

4 Snatch

10 Pull Ups

etc…………

I got through round 5 + 2 reps using 77#

3 min REST THEN FOR TIME:

500m Row

400m Run

I finished in 4:14

Saturday – Another sick day! What the fudge. I think book stress is starting to catch up to me a little bit!

300m run / 20 calorie row

20 power cleans (95/65)

9 strict hand stand push ups

(You first run, power clean, handstand push up, then row, power clean, then handstand push up – switching between running and rowing.)

I got 4 rounds + 18 power cleans at 65#

Now go have a wonderful Monday! Time to kick ass in the gym, at work, AND at home!