Hi friends!! Weekly workouts and Fitness goals on the blog today!! Click here to see my original post on this. Within the weekly workouts, I post definitions or videos on movements, please let me know if you have any further questions! Sometimes it’s like learning a new language 🙂 If you are looking at making fitness goals, my biggest tip would be- make a plan, treat it like you would any other priority in your life. Because guess what- you deserve it!!
Friday:
Run 3 miles
Saturday:
Rest
Sunday:
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see a demo of Rowing
- Click here to see a demo on Ring dips
- Click here to see a demo on Strict pull-up
1000 meter row
30 ring dips
30 strict pull-ups
Monday:
Crossfit Lincoln- click here for complete workout
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see a demo on Overhead Squat
- Click here to see a demo of Snatch Balance
- Click here to see a Hang Power Snatch
Conditioning.- 11:53, I used 45#~ OHS & snatch balance are challenging movements, if you are new to them I would suggest using a really light weight!!
For Time:
30 Overhead Squats
20 Strict Pullup – 10 Strict PU – Seated
30 Snatch Balance
20 Strict Pullup – 10 Strict PU – Seated
30 Hang Power Snatch
BB weight: L3 = 95/65, L2 = 75/55, L1 = 55/45
(same weight for all movements)
*12 min cap
Tuesday:’
Crossfit Lincoln WOD- Click here for complete workout
Core Conditioning.
5:00 Side plank, switch sides every :20
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see a Ring Muscle up
- the scaling option since most people can’t do Muscle Ups is basically breaking down the movement into 2 things- pull up & ring dip
Conditioning.
1 Minute on, 1 Minute off…until you complete:
8 rounds of
4/3 Ring Muscle-ups – 7 Ring Dips/PU – 5 Ring Dips/PU or 10 H.R. Pushups
8 Burpees to 45# Plate
*16 min cap
Score = Time completed or Total Reps Completed
Wednesday:
Crossfit Lincoln WOD- click here to see complete workout
Definitions and helpful tips to “what the heck does that mean?”
UB= means unbroken, so no rest between reps
- Click here to see a deadlift
- Click here to see a double under
- Choosing weights- the weights listed are suggestions- for example the 185/125 means 185 for men and 125 for women
Conditioning.
5 rounds for time of:
10 UB** Deadlifts
50 UB** Double-unders – 100 Singles
*BB weight for L3 = 275/175, L2 = 225/155, L1 = 185/125
**any break equals 200m penalty run
Thursday:
AMRAP 25min
- 20 calorie row
- 20 push-ups
- 20 sit-ups
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!
Faith ♥
****Anything I talk about regarding fitness, comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!
***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!
