Weekly Workouts – PaleOMG

Weekly Workouts – PaleOMG

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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