Weekly Workouts

Happy post-holidays! Kind of. We still have one more party to go. How ya feeling? Based on my CrossFit classes today, people aren’t feeling their best. I think everyone just feels like a cookie. Soft, gooey, and slow AF. Cookies are slow AF. I know I feel like that and I didn’t even have holiday cookies this year. That’s some bullsh*t right there. So I’m just giving myself some easier movements and going through workouts a little slower until I feel back to normal.

If you’re going through the same thing, remember that just because you had a little bump in the road with eating too much or not working out, doesn’t mean you can’t get back to where you were before the holidays. All you need to do is clean out that fridge and pantry, add in some leafy greens, clean meats and healthy fats and BOOM, you’ll feel back to normal in a week or so. Don’t let the sugar addiction take over your brain like it’s so good at doing. You don’t need the sugar, tell yourself that!

Now let’s talk about some workouts to help with a little inspiration this week!

Sunday – Hungover Day After Christmas Party (not the best inspiration)

Monday – CrossFit Class

20 mins to work up to a Heavy Clean & Jerk. Try for 95%. – I got to 140#

Then 10 min Ladder Of: (3,6,9,12,15,,,)

Thrusters (115/75)

KB Swings (70/55)

I got 18+4 using 75/45

Tuesday – CrossFit Class

EMOM x 14:

Odds: 3 Strict Press, adding. First set at 70% of 1 Rep Max Strict Press – I got to 82#

Evens: 8 Strict Pull Ups – I did 8 strict pull ups every time in a hollow position with feet in front

Then 6 Rounds For Time Of: (14 min time cap)

9 Box Overs (24/20)

12 Deadlifts (225/155)

15 Cal Row / Bike

I got 5 rounds + 26 reps using 125#

Wednesday – CrossFit Class

Back Squats: 5 x 4. Adding. First set at 75%. (16 mins) – I got to 160#

Next 3 Sets Of: 2 Full Lengths Of Gym Farmers Carry. As Heavy As Possible. Add each set!!! I used 45#

1 min Rest Between Sets.

Then 8 min AMRAP Of: (kind of stolen from CrossFit Linchpin!)

25 Double Unders

5 Burpee pull Ups

1 Squat Clean (245/165)

I got 6 rounds + 26 reps using 115#

Thursday – CrossFit Class

EMOM for 30 minutes:

Minute 1: 18/16 calorie row

Minute 2: 8/8 dumbbell snatch (heavy)

Minute 3: 14 pull ups

Minute 4: 12 burpees

Minute 5: 18 wall balls

Score is lowest number of reps: 10 – 6 – 10 – 12 – 18

Friday – Christmas Day/Rest Day

Saturday – CrossFit

25-20-15-10-5

Wall Ball

Kettlebell Swings

Then EMOM for 16 minutes:

Odds: 5 deadlift

Evens: 5 front squats

All sets are at 80% of maxes

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Hotel Gym or At Home Workout:

6 rounds:

10 Close-hand Push Ups (diamond)

20 Burpees

30 Jumping Air Squats

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Favorite Workout Music Right Now:

Circles by machineheart

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Favorite Workout Attire Right Now!

These Purple Pink Leggings

This Wrap Sweatshirt for 33%off

This Cool Sports Bra

This Water Repellant Jacket for 33% off

This Razorback Tank for 25% off