I get asked a lot what I do for working out. I try to make sure that in my 3 – 4 workouts each week, I do my entire body and it is varied enough to hit every muscle.Because of the questions I get, I thought I’d share the workouts I do each week, along with the results. If you need some ideas, feel free to steal mine and share what your results are.
Posting this each week will also help to keep me accountable to working out, and maybe help to motivate you or at least give you some ideas on what to do at the gym.
I went a little harder at the gym this week because of our family moving this weekend and I’m not sure how many times I’ll get to the gym this week. Kind of envisioning a week off.
Here are this weeks:
Monday: Back Squat + Triplet
Skill/Strength
5 sets of 5 back squats as HEAVY as you can.
Weight: 225, 235, 255, 285, 305
WOD
10, 9, 8, 7, ……..1 reps for time
Burpee Box Jumps (24/20)
Kettlebell Swings (35)
Kettlebell Goblet Squats (55)
Time: 11:35
Tuesday: “Randy”
75 Power Snatches (75/55)
Time: 16:58
Wednesday
Strength
EMOM for 8 minutes do one of the following:
15 Dips
Total dips: 96
WOD:
Then AMRAP (10 minutes):
6 Deadlifts (225/165)
8 Push-ups
10 Wallballs (20/14)
Rounds: 7 + 21
Then…
Run .5 miles
Time – 3:25
Friday
Skill/Strength
EMOM for 7 minutes 4 Thrusters at 135/95
Total reps: 22
WOD
1 mile run
50 Thrusters 65/45
40 Pull-ups
Time: 14:21
THEN:
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
Time: 13:54
Saturday
Skill/Strength
Deadlifts
3-3-3-3-3x
Weight: 245, 265, 275, 285, 285
WOD
7 minute AMRAP
7 Deadlifts (225)
7 Box Jumps
7 Jumping Lunges each Leg
Rounds: 5
REST 3 MINUTES
7 minute AMRAP
7 Front Squats (185/135)
7 K2E
7 Push-ups
Rounds: 4
