Happy Fitness Friday & Happy February!! It’s the month of LOVE & what better way to show YOURSELF love, than by helping it to be the healthiest it can be!!! As part of Fitness Friday I want to share a quick work out you can do from home & update my weekly workouts and track my goals!! Planning for a workout: working out doesn’t just happen- for me they need to be written in my schedule. Each week when I write out my schedule I include workouts- that gives them a priority and a time to do them. Treat your workouts just like a meeting, or any other thing you would make happen in your day.
Fitness Friday:
Goals:
- 1/2 marathon (my training will officially start on February 12th)
- Improve at gymnastics movements (I did work on this Monday, see notes after the listed workout)
- Workout at least 5 times a week (YES)
- Yoga at least 1/week (I am modifying this a little by doing some yoga stretches before bed
- Run 3/week (I got in 2 this week)
Saturday-
- Total of 100 burpees & 1000 meter row
- This sounds intimidating at first but I break it up into:
- 10 rounds of 100 meter row and 10 burpees
Sunday-
- Run 2 miles
Monday-
Crossfit workout
Conditioning. (I used a 10# wallball & did Hand Release pushups. I made it to the round of 38 wall balls and then turned in into an AMRAP)
On a continous 21 min clock:
In 3:00 Complete
30 Wallballs, 20/14 – 14/10 – 10/6 (or reduced reps)
10/6 Ring Dips – H.R. Pushups (or reduced reps)
Rest the remainder
In 3:00 Complete
32 Wallballs
12/8 Ring Dips
Rest the remainder
In 3:00 Complete
34 Wallballs
14/10 Ring Dips
Rest the remainder
Etc…continue until failure…once unable to complete reps within 3 min window, continue for the remainder of the 21 min with an AMRAP of the rep scheme you failed on. For example, if you failed to complete 34 WBS + 14 ring dips within the time allotted, continue as an AMRAP for the remaining 12 minutes with 34 WBS and 14 ring dips. Score = total reps completed within the 3 min windows.
*** I stayed about 15 minutes after class & worked on my toes-to-bar, which is a gymnastics movement that is in my goals to improve on 🙂 They are getting better!! I can do them, I’ve just had trouble stringing them together so that’s what I am working on. I did an EMOM (Every Minute on the Minute) for 10 minutes~ as many T2B as I could string together. I was doing 3-4 every time.
Tuesday-
Crossfit workout
Conditioning.
In teams of 2 for max cals: (AAB=Assault Air Bike)
EMOM x 25 min
Min #1: Person 1 – Max AAB for 50 seconds
Min #2: Person 2 – Max AAB for 40 seconds
Min #3: Person 1 – Max AAB for 30 seconds
Min #4: Person 2 – Max AAB for 20 seconds
Min #5: Person 1 – Max AAB for 10 seconds
Note – on Rounds 2 and 4 person 2 will begin
Wednesday-
REST DAY
Thursday-
- Run for speed 1.5 miles
Friday-
Crossfit workout
Olympic.
EMOM x 10 or until failure (I used #55 & made it the full 10 minutes- it was awful!!)
1-2-3-4-5-6-7-8-9-10
TNG UB Power Clean & Jerk – 45-55% of 1RM C&J
*Perform 1 rep on Min #1, 2 reps on Min #2, etc…until failure or 10 min are complete
Conditioning.
AMRAP 15: (I used the 14# med ball and did double unders & was 35 double unders into the 4th round)
25 Medicine-ball cleans, 20/14 – 14/10
75 Double-unders – 150 Single-unders
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!
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D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.