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. A little slower this week since I was sick on Wednesday and Thursday, so those were rest days.
Weight: 115, 125, 135, 145, 165
As Many Rounds As Possible in 20:00min of:
25 – Sit Ups
21 – Push Press (75/55)
Run .25 miles
Time: 5 + 22 sit-ups
Weight: 245, 265, 285, 295, 305, 315
85% as many reps as possible @ 85% of 1RM
Reps @ 265
10 minute AMRAP
1 Handstand Push-up
1 Dead Lift (65% of 1RM: 205)
Every Round Increase the reps by ONE. So second round is 2 reps of everything, 3rd is 3 reps and so on until the end of 10 minutes
Rounds: 8 + 9 HSPU
1 mile Run
EMOM 7 minutes, 3 Thrusters at 85% of 1 RM
Result: 16 reps @ 140
5 Rounds for time- 25 minute time cap.
30 Wall Balls (20/15)
40 Double Unders
Rules- reps for each movement must be unbroken. If you stop, you start the movement back at a ZERO count. You only have to re-start that movement, not the entire workout.
If you stop in the middle of a set then you must start the set over again from ZERO. Instead of letting this frustrate you, use it as motivation to push your limits and challenge yourself. For the wall balls, stopping means any sort of resting and not moving in a continuous way. For the double unders, if you do not have them, spend at least one round attempting them- this is the only way to actually get them – so practice!
Rounds: 3 + 33 DU’s
AMRAP (as many reps as possible): Back Squat @ 80% 1RM
Set 1: 12
Set 2: 11
Set 3: 11
3 Rounds For time
200 m Run
7 Barbell Split Squats per leg (95/75)
7 Box Jumps
7 Off the box inverted Push ups
What did you do this week? Post it in the comments.