Weekly Workouts Jan 29-Feb 4

Monday: I’m trying out a new gym this week. I went on Friday as well. It’s very different from CrossFit but it seems like it will really help with getting ready for the half-marathon I will be running in a few months. I think my abs are going to hurt all week after this workout…

21-15-9-3   with a 50m sprint between each couplet

  • Russian KB Swings
  • Thrusters

21-15-9-3 with 100 single unders between each couplet

  • 20in box step-ups, each round do the total number for each leg
  • Slamballs

14  min AMRAP

  • 8 burpees
  • 50 mountain climbers
  • 15 V-ups
  • 15 Chrunches
  • 15 Reverse Crunches
  • 12 KB squat into upright row

3 rounds of 30 seconds on – 30 seconds off

  • Plank
  • Flutter kicks
  • Russian twists

Tuesday: Today should have been a 28 min run going 2 mins on/2 mins off. I miscalculated my time and ended up only being able to run for 22 minutes before I had to be back for a webinar.

1.8 miles in 22 minutes. 2 minutes of running, 2 minutes of walking.

Wednesday:
I loved this workout!

4 Couplets done 3x each with a 400m run after finishing the three rounds

  1. 10 Dealifts – 10 Box jumps
  2. 8 Back squats – 20 twisting sit-ups
  3. 12 Dumbbell lunges – 12 leg lifts
  4. 12 KB Plie – 12 Pirouette bar jump overs

After the last run, we did two rounds of:

  1. 1 minute plank
  2. 15 hanging leg lifts (one front, one left, one right = 3)
  3. 5 Ab Wheel Roll Outs
  4. 12 Windshield wipers

Thursday: Yesterday was leg day. Today was arms. It was the same style workout though and lots of fun.

4 Couplets done 3x each with a 400m run after finishing the three rounds.

  1. 8 Bench Press (45#) – 10 Up Down Planks
  2. 8 Barbell Bent Over Rows – 10 Side Plank Reach Throughs
  3. 5 Strict Pulls ups (with a green band) – 10 Slamballs (20#)
  4. 8 Dumbbell front raises/8 side raises – 4 Ab Wheel Roll Outs

After the last run we did 30 seconds on/30 seconds off for three rounds of:

  1. Rope Slams
  2. Burpees
  3. Flutter Kicks
  4. Mountain Climbers

 

Friday:

I took the day off but did spend 90 minutes walking around the San Diego Zoo.

Saturday:

4.73 miles – For the first three miles I ran 2 minutes, walked 2 minutes. At 3 miles my IT band started bothering me. My running time got shorter and shorter until I couldn’t run at all. 😦

Sunday:

Lots of stretching my IT band.

 

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