Sunday – Absolutely no clue what I did. I can’t even remember if I went to the gym. Whaaaaaa?
Monday – This workout is fun. Kind of. Goal is to get more rounds on the second amrap then you did on the first. I did not do that. Shucks. I’ve been working out in the mornings on Mondays and it whoops my ass. An increased heart rate early in the morning just doesn’t make sense to me. But the last thing I want to do on a Monday is go back to the gym after I worked there so I just get it over with, even if I’m just giving about 60%.
6 min AMRAP Of:
5 Power Cleans (65% of 1 rep max)
12 Burpees Over Bar
– 3 min REST THEN –
4 min AMRAP Of:
3 Power Cleans
8 Burpees Over Bar
I got 4+2 on the first round and 4+2 on the second round using 95#
Then
5 handstand push ups
75 double unders
10 handstand push ups
75 double unders
15 handstand push ups
75 double unders
20 handstand push ups
75 double unders
I finished in 6:40
Tuesday – This day wasn’t too bad until the sprints at the end. Don’t you just love sprints? My butt burns so bad with sprints and I want to always feel that way. It gives me hope that butt will get perkier with each sprint. That will happen, right? RIGHT?!
EMOM x 8: 2 x Hang Snatch + OH Squat. (1 hang squat, 1 overhead squat, 1 hang squat, 1 overhead squat) Work anywhere between 75 & 85% – I did my sets at 77#
Then: 3 Rounds For Total Combined Reps:
1 min Max Strict Pull Ups
1 min Max Strict HSPU
I got 50 reps total
Then: With A Partner, For Total Time:
1600m Run (change every 400m – 2 each)
2000m / 1800m Row (change every 500m / 450m – 2 each)
We finished in 16:28
Wednesday – My abs were sooooo sore after this workout. Since the reps are smaller than what we usually do, it’s so easy to stick with the reps without breaking it up…until the end.
Push Press: 5 x 3. With 3 sec pause Over Head!!! Adding. (15 mins) – I got to 105#
Alternate with 5 x 5 Single Arm DB Row, each arm. Adding. – I did mine at 35#
Then:
4 min AMRAP Of:
8 Toes To Bar
16 Wall Ball
1 min REST THEN
4 min AMRAP Of:
25 Double Unders
10 HRPU
1 min REST THEN
4 min AMRAP Of:
8 Toes To Bar
16 Wall Ball
I got 4+3 then 4+23 then 3+2
Thursday – Rest day – Worked on my third cookbook all.day.long! Have you preordered your own copy yet?!
Friday – Unplanned rest day – I planned on working out in the morning, taking calls in the afternoon, then wedding dress shopping with my mom later…then that just didn’t happen. As soon as I woke up, it was go go go with the final touches on my third cookbook. Finalizing the cover as well as the back cover, answering a few last questions about edits, and making sure everything was exactly how I pictured it. So working out took a back seat and wedding dress shopping took over. How are all wedding dresses so damn pretty?!
Saturday –
15 min amrap:
9 front squat (135/95)
12 burpees over the bar
15 kettlebell swings (70/55)
I got 3+4 using 125# deadlift and 45# kettlebell
Then
50 double unders
25 knees to elbows
40-20
30-15
20-10
10-5
I finished in 6:03
you got it!
I love your weekly workout recaps so much I decided to do my own this week 🙂 Also, any time my butt starts to burn I hope it’s growing haha!
I thought you already purchased your dress…?
nope, i thought i found the one but decided against it! still looking!
I really do love these posts, and I know they don’t get as much love as others — so, just showing some!
Do you have a head coach who does your programming? I love the apparent philosophy of your gym and will be stealing several of these!
Also, does your gym care that you don’t strictly adhere to the CF dogma (go lighter than you’re capable of, go to the boot camp classes, too?) but still coach? I am going through this exact same thing, but didn’t feel like the gym owners were open to me changing my training, so had to step away from coaching!!
yes, the owner and head coach does all the programming! i definitely got A LOT of shit when i first started working out differently. at the time, i was the only female coach so all the guys just couldn’t understand what i was going through and had the “lifting heavy doesn’t make you big” speech every time. but i just stuck with it and ignored them and after a while, they gave up AND saw the difference in my body and my happiness so they laid off. and all the members respect me just as much as they did when i was 30 pounds heavier and lifting all the time. so just stand your ground, if that’s what you want, who cares about the other coaches opinions!
Thanks so much for taking the time to respond. Yes, I’m trying to just focus on finding what’s best for me!! (and I did your Saturday workout, but with T2B, it was great!)
Question, cause I feel like I see this different ways all the time.
For something like the 5×3 Push Press, is that 5 sets of 3 reps?
Thanks.
yes!
Thanks!
Hey Juli! Love your blog and eat it up every week, literally! Quick question for ya…
I JUST got kipping pull ups down pat to where I am able to do them in a WOD…woo hoo! Very excited to have reached this goal, but I ripped my hands by the end of the workout. Do you have any suggestions with how to prevent this? I try to keep my calluses “maintained” but ripped anyway. Thanks!
you know, for me i never shaved my calluses or anything, i just got better with pull ups over time and then you learn to grip in a better way. i do recommend that if you use chalk, to make sure you clap your hands to get off the excess chalk before you do pull ups. the mix of sweat and chalk can make the skin slide more resulting in tears. and try to just be more aware during your workout when you’re about to rip and change out for some ring rows. it’s not always worth the tears!