After posting my own personal training schedule and taking a good look at it, I realized some might stumble upon my blog, check out the workouts and say “screw you” and never return.  I workout the way I do because I’m constantly training for my next race (Spartan Sprint Fenway Park, Nov 15th btw).  I have a goal and I’m trying to get stronger and faster but most of you just want to look good in a bikini, don’t get me wrong so do I:).  So I’m going to post modified workouts with my weekly workout post but randomly add a power workout during the week as well.  Get out there and sweat!

Monday
Treadmill interval workout
1 mile @ 7.5 mph (mile 1)
2 minutes @ 9.0
2 min @ 8.0
2 min @ 9.5
finish mile @ 8.0 (miile 2)
1 mile @ 9.0 (mile 3)
2 min @ 8.0
4 min @ 7.8
2 min @ 7.6 (mile 4)
2 min @ 8.0
2 min @ 8.5
2 min @ 9.0
2 min @ 8.2 (mile 5)
2 min @ 8.0
2 min @ 7.8
2 min @ 7.6
2 min @ 7.5 then…
WOD (workout of the day for you non cross fitters)                                                             4 rounds: 25 burpees, 20 leg lifts, 15 push ups, 10 hang cleans 75#

Time 13:55

Tuesday
1 mile run
WOD from @realheidipowell
2 rounds
20 hang snatch 65#s
20 burpees
20 overhead squats 65#
20 toes to bar
20 thrusters 65#s
20 box jumps 20”
20 front rack walking lunges 65#s
then..
1 mile run

Wednesday
4 mile run
5 minute 15% incline walk @4.2mph, then…
Shoulder Circuit
3 rounds/1 minute per movement
1. plank front raises w/dumbbells (10#s)
2. side plank w/ reverse db fly
3. burpee to db shoulder press
4. lateral raises 10# db
5. front raises 10# db
15 minute stairstepper interval workout

Thursday
6 mile run

Friday
Warm up
400 meter run
hill sprint
legless rope climb
“Sally Up” squats
WOD from crossfit.com
30 Box jumps 20”
30 chest to bar pull up
30 kb swings 53#
30 knees to elbows
30 front rack walking lunges 65#s
30 push press 65#s
30 wall balls 14# med ball
30 burpees
30 triple unders (60 double unders for me) Time: 18:37
then…
hill sprint
2 rope climbs

Saturday rest day

By the time Friday rolled around I think my body was telling me it needed rest and needed time to recover but I went ahead a worked out anyway; if you know me this shouldn’t come as a surprise!  I wasn’t into it and was totally winded early on into the WOD but I kept going and was glad when it was over.  Remember to listen to your body, its something that I really need to work on but I know my body would benefit from it.

*First off I want say that I am NOT a professional or a certified trainer, I simply want to share the workouts that I do.  All of these workouts can be modified, by decreasing the weight, reps, or even modifying a movement.

Sunday 10-12-14 Easy 4 mile run

Monday 10-13-14 Rest Day

Tuesday 10-14-14                                                                                                              2 mile run

WOD:                                                                                                                                 5 rounds for time:                                                                                                             12 Deadlifts 145#s                                                                                                           20 pull ups                                                                                                                       12 Clean & Jerk 75#s                                                                                                       20 toes to bar

I can’t remember my time on this workout but I do know that I wanted to quit so bad after the 3rd round but it didn’t let myself, I’m not a quitter…blah blah blah.  I ripped both my hands from the pull ups and toes to bar, which i haven’t done in a long time…ugh not fun!

Wednesday                                                                                                                       5 mile run (treadmill)                                                                                                       Arm workout                                                                                                                       3 sets of 10-15 reps each lift of:                                                                                 Lateral raises (15# db) & overhead tricep extension (25# db)                                        Front raises (15#) & push ups (25 reps)                                                                        Press (15# db) & dips

Thursday                                                                                                                            1 mile run                                                                                                                           WOD                                                                                                                                                                               3 rounds                                                                                                                         400 meter run                                                                                                                   25 burpees                                                                                                                       20 snatches 65#

3 minute rest

3 rounds                                                                                                                          Hill climb/walk/run with bucket of gravel                                                                           20 burpees                                                                                                                       20 ball slams (20# med ball)

1 mile run

Not sure what to say about this workout except it was a doozie!!                                        So my girls have gymnastics at the local YMCA, so I suddenly got a wild hair and decided to go for a second workout on Thursday at the Y while they finished up gymnastics.

15 min interval training on the stair climber                                                                          3 rounds: 1000m row, 20 push-ups, and 20 air squats                                                         1 mile run

Friday                                                                                                                                2 mile run                                                                                                                   Circuit: 1 minute each exercise, getting as many reps as possible, 3 times through of:                                                       Walking lunges w/ 25# overhead                                                                               Double unders (jump rope)                                                                                             Split squats (15# db)                                                                                                                Squats (65#s)                                                                                                                      Burpees                                                                                                                              1 minute rest

walking lunges: keep your arms locked out overhead, getting your back knee to the ground and front knee staying behind your foot.

split lunges: make sure your knee doesn’t cross over your foot and keeping your back straight

squat: a*$ to the grass, butt back, back straight, chest up, knees don’t cross over feet

then…                                                                                                                                 3 rds (not for time but keeping good form)                                                                        15 straight leg deadlifts                                                                                                     15 Bridges (with or without weight) I used a 65#s on a barbell                                          20 Switch lunge jumps

Saturday rest