Weekly Workouts + Coalition Snowboard/Snow Ski Giveaway

Happy Monday, everyone! I hope your week is off to a wonderful start and you’re feeling your best after the weekend! Hopefully you are a newsletter subscriber because yesterday I sent out an email with 10 free bodyweight travel workouts to help you stay motivated and feeling your best, even when your schedule is thrown off. If you haven’t signed up yet, no problem, sign up here and you’ll still get the email! Hope you guys love them!

Speaking of love, have you found your fitness love yet? Something that you look forward to or even get excited about? I know that it can be tough to get motivated as the New Year goes on, especially in the winter months, but today I’m here to help you stay active in the cold with a special giveaway! I’ve teamed up with Coalition Snow to give a lucky winner a pair of Coalition Snow skis or a snowboard of their choice! So if you’re having trouble staying motivated with your own exercise or just need a fun activity to get you outside and enjoying the winter, you absolutely should enter this giveaway! New Year, New Gear – that’s what I always say. Actually, every day.

To enter this giveaway to win a pair of Coalition Snow skis or a snowboard:

• Click Here (additional entries for each additional field completed)
  • Follow @coalitionsnow and @paleomg on Facebook, Instagram, and Twitter.
  • Subscribe to both Coalition Snow’s Lady Parts Weekly Newsletter and PaleOMG’s Weekly Newsletter.

Coalition Snow will be heading to a mountain near you to demo their gear! You can also check out the Sisterhood of Shred Facebook groups, which put you in touch with other rad ladies who ride! That way you always have someone to enjoy the outdoors with! Now go sign up for the giveaway ends!

Now let’s check out the workouts I did last week!

Sunday – Rest Day

Monday – see workout here

10-20-30-40-30-20-10

Jumping squats

Mountain climbers on wall (total)

Tuck jumps

Bench crossovers (each side)

Tuesday –

0:00-15:00 As Many Rounds as Possible:

10 TRX flies

20 reverse crunches

40 unbroken double unders

*if you mess up during the double unders, you must do 5 handstand push ups then redo your 40 double unders

15:00-18:00 rest

18:00-25:00 – 7 rounds:

7 kettlebell swings sitting in a 90 degree squat (no hips, just should movement)

7 burpees

25:00-30:00 rest

30:00…21*15*9

calories on rower

UFC squat jumps**

*30 grasshoppers between each set

**start kneeling on the ground then step each foot forward until you’re in a squat position then jump and land back in a squat and move both legs back to a kneeling position

Wednesday – FIT on Broadway Class

8 rounds in 8 minutes: 8 burpees and 8 alternating dumbbell snatches

Then As Many Rounds As Possible in 30 minutes:

800m run

20 kettlebell bent over row (55/35 – 10/10)

40 landmine hip to hip (total)

20 double dumbbell strict press

40 weighted russian twist (40 reps each side)

*goal is 3 rounds

Thursday – Rest Day

Friday – CrossFit Broadway Class

15 mins to find a new 1 Rep Max Power Clean – I got to 155#

Then EMOM x 12, Alternating:

18/12 Cal Assault Bike

16 Box Overs (24/20)

8 Power Cleans (60% of above)

Score is lowest amount of reps – I finished with all reps in each set using 92#

Saturday – FIT on Broadway Class

400/300/200 (this workout was done in a large group)

#1 – Row – while one person is rowing, you are completing a movement until they finish the row, then move to the next station and perform until the person finishes the row. so you will go through every movement while one person is finishing the 400m row, then back through it all with a 300m row then 200m row

#2 – Wall slams (change sides half way through)

#3 – TRX row to fly

#4 – plate paddle* – half way through switch to – turkish sit up to tricep press

#5 – single leg banded bridge

#6 – landmine squat press

Then to finish (with a partner)

Every 2 minutes for 10 minutes:

30 seconds banded run in place with high knees (per person)

then 10 burpees each, alternating

*standing with a plate out in front of you (I used 15# plate) step your right foot back and swoop the plate back – almost like your paddling – then step forward and step your left foot back and paddle with your left arm and repeat until the half way mark of the row, then do the sit ups

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 Free Instagram Workouts:

Wednesday Workout

Friday Workout

Free Travel Workout:

800m run

3 sets of 15 reps:

lunge into bicep hinge to tricep kickback (each side)

burpees

3 sets of 15 reps:

double dumbbell step up into shoulder press*

tuck jumps

*press once you have both feet on the bench

3 sets of 15 reps:

man makers

donkey kicks

800m run

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 I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running!