Weekly Workouts

Weekly Workouts

Sunday – Rest day

Monday – CrossFit Class

Power Clean: (12 mins) 3 x 3 @ 80% with 10 sec reset b/w reps, and then 2 x 2 @ 85% with 10 sec reset ((90 sec rest between sets)) – 125# and 135#

Front Squats: 3 x 7 all @ 65% (10 mins) – Right now, squats just aren’t really working for me as I fix a knee issue, so this day I did a little good morning action with the barbell instead. I would do a good morning, then a squat with my chest slightly forward, then raise my butt into another good morning and stand. Try it, it burns the hamstrings.

6 min AMRAP Ladder Of: (3,6,9,12,15…)

Toes To Bar and Burpees

I got 12+12

Tuesday – FIT Class

>5-10-15-10-5 (10 minute time cap)

TRX knees to elbows

TRX Plank hold to elbow hold

Parallette dips

100 m run sprint between sets after all 3 movements are done

1 minute rest

>5-10-15-10-5 (10 minute time cap)

Burpees

Ball slams

Lunges with twist holding a plate (each leg)

Sit ups with plate

1 minute rest

>5-10-15-10-5

Glutes

Back squats (I did bulgarian split squats with 17.5# dumbbells in each hand – each leg)

Rower pikes

150m sprint on the rower

Wednesday – CrossFit Class

@ 0:00

6 Rounds For Time Of: 4 Power Snatch (165/115) and 30 Double Unders

I finished in 5:51 at 85#

@ 10:00

4 Rounds For Time Of: 8 Thrusters (135/95) and 10 C2B Pull Ups

I finished in 6:19 doing 20 wall balls instead of thrusters and regular pull ups

@ 20:00

2 Rounds For Time Of: 30 HRPU and 500m/450m Row

I finished in 7:38 rx

Thursday – Rest Day!!!!

Friday – FIT Class

Partner workout

800m run

25 lunge with banded twist (per side)

60 high…

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