Weekly Workouts + What I Ate in a Day

Weekly Workouts + What I Ate in a Day

Sunday – Rest day

Monday – Workout by myself – On Mondays, between coaching classes, I usually workout by myself. That means I do exactly what I want to do. So I took the workout for CrossFit Broadway and changed it into things I wanted to do. I always get sore from side skaters, lunges and sumo squats so boom, I did those!

2 rounds:

60 side skaters

50 wall ball (20/14)

30 kettlebell snatches (15 each arm – 55/35)

20 deficit sumo squats (70/55)

10 burpee pull ups

It took me 20-25 minutes to finish 

Tuesday – CrossFit Class – In this workout, I stayed lighter because my front squat isn’t very strong. So I was able to stay consistent most of the time. For others who went heavier, this killed people. This one is real nice.

Every 5 mins for 3 Sets Of Each:

@ 0:00

250m Row

12 Hang Power Cleans (155/105) – I used 75#

10 Front Squats (155/105)

8 Push Jerks (155/105)

@ 5:00

75 Double Unders

12 Hang Power Cleans (155/105)

10 Front Squats (155/105)

8 Push Jerks

My slowest round was 2:43 using 75#

Wednesday – CrossFit Class

Back Squats: 4 x 7. First working set at 65%. Add as you go. (15 mins) – I got to 140#

4 x 7 Back Step Lunges. Use 2 x KB or Barbell in Back Rack. 7 left leg, then 7 right. Adding. (7 mins) – I got to 90#

6 min AMRAP Of:

9 Toes To Bar

6 Strict HSPU

I got 4 rounds plus 9 reps

Thursday – Rest day

Friday – CrossFit Class – This workout rocked my sh*t. Afterwards, my fiance picked me up and we headed to a bar for Happy Hour. On the way there, I thought I was going to have to make him pullover so I could throw up. My stomach was…

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