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 feels 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!
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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.