No joke I am still sore from Monday’s Murph! Check out yesterday’s post for some of my tips on how to combat the sore here! For those of you who are familiar with Crossfit, you know what I am talking about!! I will explain all about that workout in next weekend’s edition of Workout Wednesday. But here is my round up of workouts from last week! I feel like I’m slowly getting stronger and leaner with each passing week. Hopefully these give you a little inspiration on your own fitness journey!
Spin Class at Sweat Like a Girl
4x ( 10 Romanian Dead Lift + 10 KB Row + 10 KB Swing)
3x (9 second push ups)
*3 count down, 3 count hold at the bottom, 3 count up- So Hard!!
2x (800 m run,10 burpees, 20 kb swing, 10 goblet squat, 20 overhead walking lunges, 800 m run, 10 overhead walking lunges, 20 goblet squats, 10 kb swing, 20 burpees)
Weight: 35 lb KB for swings and goblet squat, two 15 lb dumbbells for Overhead walking lunges
My Favorite Arm Circuit!!
3x (15 front arm raises, 15 bent over row, 15 overhead press)
3x (7 bottom to 1/2 bicep curl, 7 1/2 to full bicep curl, full bicep curls)
3x (15 tricep dips, 15 Skull Crushers, 15 Overhead Tricep Extension)
Time: I didn’t time it!
Weight: 12 lb dumbbells for front raise and bicep curls, 15 lb dumbbells for rows and overhead press, one 15 lb dumbbell for skull crushers and tricep extensions
4x (30 V ups, 60 bicycles, 30 weighted sit up, 60 flutter kicks, 30 toe touches, 60 mountain climbers)
Spin at Sweat like a Girl
20 Minute AMRAP
20 Overhead Squat
20 Back Squat
400 M Run
Time: 3+40 (3 full rounds plus 20 OH squat and 20 back squats)
Weight: 15 lb bar for OH squats (these are my LEAST favorite exercise and our 45 lb bar was way too heavy, so I wold rather go for good form then do them crappy because I’m worried about the weight.) 45 lb bar for back squats
30 Clean + Jerk for time
Weight: 55 lb
*the last time I did Grace was a few months ago and I did 45 lbs and a time of 3:00
5x (400 m run, 30 box jump, 30 wall ball)
30 bicycles, 30 V-up, 30 mountain climbers, 60 second plank, 20 crunches, 30 vertical leg crunches, 30 Russian Twist, 60 second plank, 30 oblique crunches, 30 mountain climbers, 30 bicycles, 60 second plank, 30 leg raises, 30 mountain climbers
Crossfit Hero WOD in honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
66 Box jump
66 Kettlebell swings
66 Knees to elbows
66 Wall ball shots
Weight: 85 lb for deadlift, 35 lb for KB swing, Jumping Pull-Ups, 45 lb for thrusters, 10 lb wall ball, singles for double-unders
*This one was rough and my six year old asked me if I was going to cry several times during this WOD, but in honor of Memorial Day weekend I wanted to get in another amazing Hero WOD in addition to Murph.
Ok! Busy week packed full of tons of intense workouts. Posting these workouts for you all helps me to stay accountable to my own fitness routine and my personal goals! Each week and each workout is a step closer to where I want to be. A stronger, healthier version of myself! Hopefully you find inspiration here and can integrate these into your our journey to healthy! Happy Wednesday!