Happy Fitness Friday! I hope this week has been a great one~ If not, it’s almost the weekend, so you’re almost there!!!! Find a *fun workout you can do anywhere! Then my weekly workouts! I try to explain the Crossfit lingo- if you have questions though, ask!!
Friday:
Workout 18.4- click here to see the workout performed by a pro!
For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl
Time cap: 9 min.
Saturday:
Definitions and helpful tips to “what the heck does that mean?”
- AMRAP 21 minutes= As Many Reps As Possible for 21 minutes
AMRAP 21 minutes
“Georgie”
- 7 Burpees
- 11 push-ups
- 22 Kettle bell swings 35#
Sunday:
6 mile run- I averaged 9:33 min/mi & felt really good. This was the longest that I’ve gone during this training, so I was happy with it & had a little treat afterwords!!
Monday:
For time:
21-18-15-12-9-6-3 reps of Pushups
42-36-30-24-18-12-6 reps of Alternating Goblet Lunges, 53/35
Muscle up drills
Tuesday:
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see a squat clean
- Click here to see a Latteral Burpee over a Bar Bell
- Click here to see a double under
Conditioning~ click here for the full workout from CFL.
15-12-9-6-3 of:
Squat Cleans, 135/95 – 115/85 – 95/65
Lateral Burpees over Bar Bell
*50 Double-unders between each round
Wednesday:
Definitions and helpful tips to “what the heck does that mean?”
- 12/8 Cal Row = Calories on the Rower for men 12 for women 8
- Click here to see Toes-to-bar
AMRAP 12:
12/8 Cal Row
9 Toes-to-bar
Thursday:
Rest day
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!
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