Week in fitness 12.27.20

I did a bit of a deload week this week after a tough workout on Saturday. I've been pushing hard since my husband has been gone and realized my body needed an easy week. Back to the regular schedule with body building and hopefully some running next week!

 Saturday 

  • 100 jumping lunges
  • 80 Russian KB swings, 53#
  • 60 wall balls, 20#
  • 40 pull-ups
  • 20 man makers, 35# DBs
  • 10 kHSPU

Sunday - rest day

Monday - rest day 

Tuesday - 40:00 easy
  • 25 air squats
  • 20 KB swings, 35#
  • 15 step-ups/side with 22.5# DBs at sides or racked on shoulders (alternated)
  • 10 strict press, 22.5# DBs
  • 5 pull-ups
Wednesday 
  • EMOM 6:00 2 reps/side DB hang clean & jerk, 50#
  • CompTrain Home Gym "Hot and Bothered"
    • 15:00 AMRAP
      • 30 single arm DB hang clean & jerks, 35#
      • 30 lateral hops over DB
      • 30 double DB deadlifts, 35#s
  • 50 sit-up complex
  • 2 x 20 reps Superman's 

Thursday
  • 8 rounds for time
    • 45 double under's
    • 30 air squats
    • 12 bent-over rows, 35# DBs

Friday - "12 Days of CrossFit" home version
  • 1 DB thruster, 35#s
  • 2 DB HPC, 35#s
  • 3 DB DLs, 35#s
  • 4 burpees
  • 5 pull-ups
  • 6 ring dips
  • 7 HR push-ups
  • 8 reverse lunges (4/side)
  • 9 Russian KB swings, 53#
  • 10 sit-ups
  • 11 DB front squats, 35#s
  • 12 DB push presses, 35#s

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