Weekly Workouts: Aug 1- Aug 4

I haven’t talked about workouts all that much lately. I think I was lost there for a little while and then I decided to join Orange Theory to get myself back into a routine - IT WORKED! You can read all about my experience here. Now I am changing gears to take what I like from OT and mixing in a little of my own stuff. I will likely go back to OT when I know more of my schedule becuae I really liked the running and the community.

My plan for the next 4 weeks will include and upper day and a lower day with a 20min AMRAP workouts, 1 day of crossfit and 1-2 runs or additional sweaty workouts about 30 min. So if you want to check them out I will be posting them weekly, hopefully on mondays! (or Tuesdays like this week). Oh, I started writing everything down on Aug 1, so this week is a little short.

Thursday Aug 1

A1. Front Squat 3 x 4-6, 5010, 10s

A2. Back Squat with heels elevated 3 x 8-10, 3010, 10s

A3. Jump Squats 3 x 20, 90s

B1. Chin Ups 4 x AMRAP, 5010, 10s

B2. Lat Pull Downs, 2011, 3 x 8-10, 10s

B3. Face Pulls, 3 x 20, 90s

20 min:


20 banded side stesps

20 banded hip thrusters w/med ball

20 Russion twist medball

Friday Aug 2

25 min AMRAP sweaty:

Alley Run (400m)

20 planter step ups

10 planter push-ups

Sat Aug 3

A1. Dead lift 4 x 6, 10s

A2. Leg Curl 4 x 8-10, 3010, 10s

A3. Weight Hip Thrusts 3 x 20, 90s

B1. Incline DB Bench Press 4 x 8, 3010, 10s

B2. DB Ovre headpress 3 x 8, 4010, 10s

B3. Chest Flys, 3 x10, 4010, 90s

50, 40, 30, 20, 10 (approx 25 min)

Cals Steppers

Alt DB Snatch

*50 Double Unders

PM - 3 hour hike

Sun Aug 4

32 min run by river