I’ve been loving the questions feature on Instagram stories, it’s giving me content ideas as well as giving you what you want to hear about! Something that people wanted to know was what my weekly workout routine was. So, I figured I’d share it with you.
Please keep in mind that my routine changes and that what’s right for me is not right for everyone! I ensure that I get a minimum of 6-7 hours of sleep per night, hit some sort of mobility daily, and fuel up with real food!
Typically I work out 6 days a week in some capacity for 1+ hour(s) depending on the day (I may spend 2 hours at the gym but most the time I only do work totaling up to 1 hour max). I do this because I have the flexibility to do so. This isn’t always the case year-round. There are weeks where I only workout 3-4 days per week and that’s okay. The key is finding a balance that is right for you. You can only handle so much stress and exercise toes the line of good v. bad stress. I have been getting more aches and pains recently so I am going to look into how I can reduce the pains. I know that another fit friend of mine has been using CBD Oil to help improve her performance so I might look into that.
Let’s see what this week looked like as well as what I normally do each day of the week, shall we?!
Weekly Workout Routine
Monday
One of our coaches is doing the Wodapalooza Qualifier, so I decided to join in. I’ve been doing CrossFit for 6 years mind you and I fell flat on my booty doing a wall ball, so that’s how my day was going, ha! I’ve learned how to listen to my body and know when to not beat myself up, this was one of those days so I tried my best and ended up taking it easy on part 2 and 3. I left laughing at myself and feeling accomplished.
Workout
12 Minute Time Cap
150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar Pull-Ups
150 Double Unders
(Time: 8:44)
Followed by…
8 Minute Clock
0-3 Minute
Max Rep Clean & Jerk (165, 115lbs)
(Score: 25ish reps)
Transition / 3-5 Minute
Workout 3 / 5-8 Minute
1 Rep Max Clean & Jerk
(Score: 155lbs)
Tuesday
On Tuesdays, I like to work. It’s usually when my body feels the best, when my sleep is most normal and when I have the time to warm up and get ready for the workout the best. Some Tuesdays I throw in some extra cardio or skill work because my body feels like it can handle it.
-80 Cal Bike
-60 Box-Jump-Overs (24/20)-did Burpee Box Jump Over
-40 Deadlifts (185/125)- did 185#
-20 Push Press (135/95)- did 125#
-10 Rope Climbs
Wednesday
This is the hardest day of the week for me, usually because I coach at 5:30 am so I’m exhausted by the time I get to my workout. Thank goodness for coffee! This Wednesday I had A LOT going on so I squeezed in a workout in the morning, but usually, I have some time to dawdle, not this week!
400m Run
15 Overhead Squats, 95# / 65#
Thursday
Active Recovery Day! I use Thursdays as a way to move my body without intense or heavy movements. This usually includes running, swimming, assault biking, rowing, or an EMOM involving those + some skill. This week’s recovery:
-10 Min Ski
-10 Min Max Row
-10 Min Max Air Runner* 30-second rotation. 2 min rest between stations.
Friday
Welp, Friday was a test of patience and skill. A few years ago I would’ve probably left kicking and screaming (not really) and been frustrated. This time, I enjoyed the challenge and didn’t put much pressure on the outcome. Friday tends to be a time lately to work on skills like handstand walks and muscle ups. If you had told me 6 years I’d be working on these skills I would’ve laughed. But that’s what consistency and hard work will do for you!
-50 Double Unders
-50ft HS Walk
-5 Bar Muscle Ups
Saturday
Saturdays are so variable. Sometimes I work out, sometimes I do a kettlebell workout, sometimes I run and lift at home, sometimes I hike, other times I do nothing. This Saturday I have a lot to do around the house and area because I head out to DC next week, so to the gym I go!
10 Burpees10 Burpees
25 Push-Ups10 Burpees
25 Push-Ups
50 Lunges10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Sunday
Sundays are almost exclusively full rest days for me. Once in a blue moon, I’ll go to the gym (usually because I have to coach), go swing som kettlebells with my friend NV, or go for a hike. Otherwise, I sleep in, relax, and reset for the week to come. I truly believe we all need at least one day a week where we do not intentionally exercise.
Aside from actual exercise, I usually walk the dog 5-6 days per week for about an hour. It makes us both happier if we do it. I have been wearing a Garmin watch for a few months now and I’m surprised to see that my average step count is around 13,000 per day. I guess I shouldn’t be too surprised since I’m not very good at sitting still.
So, that’s my current routine! I’m sure it will change again soon, I’ll keep you posted!
What does your weekly workout routine look like? Do you enjoy it or is it a struggle?!
xoxo,
Sassy
