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.
Here are this weeks:
Monday: Thruster + AMRAP + Run
Skill/Strength
Thrusters- GO FOR A 1 REP MAX!
(15 minute time cap)
Max: 160
WOD
3 Rounds for Reps- 90 seconds rest between rounds
3 minute AMRAP
8 Box Jumps (20)
8 Push Press (135)
8 KB Swings (35)
8 Hand Release Push Ups
Reps: 168
Start the next round where you left off and count cumulative reps.
After Party
800 m Run with a 20/14 lb medicine ball
Wednesday: “Nutts”
WOD:
10 HSPU’S
15 Deadlifts 250#
25 Box jumps
50 Pullups
100 Wallsballs
200 Double-Unders
400M Run w/ 45# plate
Time: 24:07
Friday: Back Squat + AMRAP
Strength:
Back Squat
5-5-5-5-5X
245, 275, 295, 305, 315
WOD:
12 minute AMRAP
12 Split Squats (95#) (6 Split Squats/Per Leg)
12 Front Squats (95#)
12 Pistols- total- 6 per leg
12 Weighted Box Step Ups (95# – bar on back)
12 Good Morning (95# – bar on back)
Rounds 3 + 9 FS
Then:
5x100m sprint. Rest about 2 minutes between each sprint and really go for it.
Saturday: “Coe”
10 Rounds
10 Thrusters 95#
10 pushups hands on the bar
Time: 21:24
