Week 1 – Workouts

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Week 1 – Workouts

After getting over my cold, I was rearing to get back to my workouts!  Here is what we did:

Saturday (Garage WOD):

EMOM20 (Every minute on the minute for 20 minutes):

Minute 1 –  4 Thrusters (I used a barbell, but you can also use dumbells for this)

Minute 2 – 20 situps

Minute 3 – 15 Box Jumps or Step-ups

Minute 4- 12 Lunges with weight overhead

Minute 5 – 7 Pull ups (or push ups)

(Then keep cycling through the above until you get to 20 minutes)




Sunday (Garage WOD):

4 Rounds For Time:

10 Push Press (this can be done with dumbbells if you don’t have a barbell)

10 Push ups

10 Burpees



Monday (Garage WOD):

Part A) Front Squat – 5 Sets x 5 Reps each set  I used a moderate weight.  (If you don’t have a barbell you can use two dumbbells, see below)

Part B) AMPRAP12 (As many reps/rounds as possible in 12 minutes):

30 Double Unders with Jump Rope (or 60 Singles) 

12 Pull ups or push ups

(Do 30 DU’s and then 12 Pull ups and then keep cycling through DU’s and Pull ups until you get to 12 minutes)



Tuesday (WOD at my Crossfit Box):

Row 75 Cals (or jog a half mile)

Then 3 Rounds For time of:

30 Wall Balls (or Dumbbell Thrusters)

20 Tricep Dips on box

10 Kettle Bell Swings (or box jumps/step ups)


Wednesday – REST DAY!

Thursday – REST DAY!

Friday (WOD in my Garage):


AMRAP20 (As many rounds as possible in 20 minutes) of:

5 Pull-ups (do ring rows if you don’t have a pull up or assisted pull ups)
10 Push-ups
15 Squats

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