Monday-
A1. Dead Lift @ 30X1- 4 x 5 reps; rest 30 sec
A2. Ring Push Ups @ 30X1- 4 x 8 reps; rest 2 min
Didn't do this section since I had this same workout last week
B1. Back Extensions holding DB on back of neck- 3 x 10; rest 15 sec
B2. Burpees- 3 x 7 reps; rest 15 sec
B3. 60 sec High Knee Jump Rope; rest 3 min
Did do this. Wasn't looking at a clock during jump ropes so I just did 100 high knees
C. FLR- 2 min accumulated
1 minute, 10 sec rest, 30 sec, 10 rest, 30 sec
+
10 minute bike cool down
Tuesday
A.M.
Row 30 min
*hop off every 5 min and do 1 Pull Up; 20 sec Hollow Hold
Didn't do Tuesday morning.
P.M.
@CrossFit
20 min EMOM
1st- 10 Wall Ball, 10lbs (or 10# DB Thrusters)
2nd- 4 Kipping Pull Ups
14lb wall ball, no 10lb available. Pull ups touch and go. I don't know why I can't make myself string them together.
+
20 min EMOM
1st- 5 Burpees over Box
2nd- 30 sec Double Unders
Done. Ouch.
Didn't work out this morning so I was planning on doing both workouts this afternoon, but that afternoon workout beat me. I can feel the effects of not working out last week and bad eating... Must do better. Will do better. Going to try and get that AM session in on Thursday afternoon if my work schedule cooperates.
Wednesday
@ATC
Row- 30 sec ALL OUT; rest 2:30 x 5
+
5 sets of:
Run 60 sec
rest 60 sec
Bear Crawl 30 sec/Walking Lunge 30 sec
rest 60 sec
No rower at ATC, so did first section on bike. So sore this morning, legs buckling up under me. Didn't do the last section, continued to ride bike for 30 minutes.
Thursday
@ATC
A1. Power Clean- 4 x 3 reps TnG; rest 30 sec
A2. Bench Press- 4 x 6 reps; rest 2 min
B1. Pendlay Row- 3 x 8; rest 30 sec
B2. Narrow Push Ups (elbows right by side)- 3 x max in 20 sec; rest 2 min
+
Row 15 min @ steady aerobic pace
Never made it to the gym today. Still very sore. I know not going to the gym is probably the worst thing for sore.
****ended up doing this workout Mon 12/9.
Power cleans: 75, 85, 95
Bench: 65
Pendlay: 65
Push ups: 6, 10, 13
No rower, so biked the 15 minutes
Friday-
A1. Over Head Squat- 6 x 5 reps; rest 60 sec
A2. Pull Ups- 6 x 4 reps negatives; rest 60 sec
+
10 min AMRAP
5 Thrusters, 65lbs
5 Burpees
20 Double Unders
Ice storm this morning so stayed in. Fresh start next week?
Monday-
A1. Front Squat @ 30X1- 4 x 5 reps; rest 30 sec
A2. Kipping Pull Ups- 4 x 6 reps unbroken; rest 2 min
B1. Front Rack Lunge- 3 x 8/leg; rest 15 sec
B2. Burpees- 3 x 6 reps AFAP; rest 15 sec
B3. Row 60 sec Hard; rest 3 min
C. FLR- 2 min accumulated
Tuesday
A.M.
5 sets of:
60 sec Jump Rope
60 sec Bear Crawl
60 sec Bike
60 sec Sit Ups
60 sec Run
P.M.
A1. Dead Lift @ 30X1- 5 x 5 reps; rest 20 sec
A2. Bar Assisted Dips @ 30X1- 5 x 7 reps; rest 20 sec
A3. Russian KB Swing- 5 x 12 reps; rest 20 sec
A4. DB Push Press @ 20X1- 5 x 10 reps; rest 3 min
B. Side Plank- 3 x 30 sec; no rest
Wednesday
Run- 30 sec ALL OUT; rest 2:30 x 5
+
5 sets of:
Jump Rope 60 sec
rest 60 sec
Bike 60 sec
rest 60 sec
Thursday
A1. Back Squat @ 13X1- 4 x 5 reps; rest 30 sec (full depth knees out chest up)
A2. Pull Ups Strict- 4 x 6 reps; rest 2 min (assistance machine)
B1. DB Step Ups- 3 x 6/leg; rest 30 sec
B2. Dips on Bench, legs straight out- 3 x 10; rest 2 min
+
Bike 15 min @ steady aerobic pace
Friday-
A1. Split Clean- 4 x 4 reps; rest 60 sec (not tng)
A2. Push Ups- 4 x 8 reps; rest 2 min
+
4 rounds for time:
Run 200m
10 Thrusters, 45lbs
5 Kipping Pull Ups
10 Burpees
5 Push Ups
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