I’m living it up sailing through the Caribbean right now, but I didn’t forget about you!  Here are my workouts from last week!

Sunday – Wake surfing – see video here

Monday – CrossFit Broadway Class

Back Squats: 3 x 5. All sets at 66%. All sets have a 3 sec down – 3 sec pause at bottom. (13 mins) – I used 115#

Then 12 min AMRAP Of:

30 DU

10 Burpees

1,2,3,4,5,6… Power Cleans (185/125)

I finished round 8 + 36 using 105#

Tuesday – Orange Theory Class – see workout here

Wednesday – CrossFit Broadway Class

5 Rounds For Quality Of: (18min cap)

12 Strict HSPU (3/2″ deficit if able)

150m Farmers Carry (2 x 70/55)

I got 4 rounds doing 8 strict HSPU and 35# KBs for my carries

Then In a group of 3 with an 8 min clock:

Partner 1: Max Cal Assault Bike

Partner 2: 100m Run

Partner 3: REST

*Rotate stations each time runner returns.

**Order is as written.

***Score is total Cals as a team.

We got 161 calories…I think

Thursday –  Orange Theory Class – see workout here

Friday – Rest day – Traveling to St. Martin

Saturday – Hotel Workout – see workout here

5 rounds:

10/10 one arm cable crossover

10/10 static lung cable row

10 balance ball hamstring curls

10 balance ball hip thrusts

10/10 one arm thrusters

10 crossfit style burpees

*i tried to increase weight each round, especially on the 1 arm thrusters!

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3 Comments

  1. E. E. says:

    Looking forward to reading your vacation recap (hopefully with the rental company’s info)! I would LOVE to do a trip like that!!! How awesome!

  2. Aubrie says:

    I was wondering if you knew of a low impact workout routine? I ran cross country for eight years (yuck) and have done HIIT workouts, but have recently injured my ankle and was advised to take time off and not do high impact exercises. I’m worried that taking time off will impact my health and fitness goals. I am getting married in a year, but it doesn’t seem like enough time to heal AND get the body I want. Any suggestions would be greatly appreciated! You rock!

    1. juli says:

      you could try barre classes!