Workout of the Week 07/27/18
It’s the freaking weekend and it’s time for some fun. And by fun, I mean fitness. It is time for the workout of the week!
If you have been keeping up, this week I have started working out more often including more work outs at home. I am in the process of making a free work out plan and a paid one. So be on the lookout!
I will continue my workout of the week every week so don’t worry about that!
This week I also found out that the local Reserve Air Force Base has a CrossFit gym located on post for FREE!!!
I don’t think you realize how excited this makes me. Don't worry I will continue to go to my box because it is more convenient during the week with my work schedule. I also love my coaches and friends there. But Saturdays will now be spent in a CrossFit gym and I am so thrilled!
Movements
Ok enough about that. Now to focus on this week’s workout. It is designed to be quick depending on how efficient you are at double unders. For equipment, you need a jump rope and either a dumbbell or kettlebell.
The weight that you use should be heavy enough that the last set is a struggle but not to the point where you should drop the weight. Burpees are burpees they are designed to suck but just do it as quickly as you can. If you need to take a breather do it while you are on the ground.
I want to personally start improving my double unders so I am challenging you all to do them. If you aren’t super efficient and this workout will take forever if you do all the double unders count attempts and cut it in half to 25. Find a way to scale it that you can still keep your heart rate up.
Elite athletes can perform 100 Double unders in under a minute. My personal goal is to do 50 in under 2 min. If you need a time cap goal I would say 18 min. If you can’t do it under 18 min scale it.
Workout of the Week
5 Rounds for Time:
- 12 Single Arm Shoulder to Overhead (DB/KB)
- 12 Burpees Over the DN/KB
- 50 Double unders
As always have fun! Work hard! These workouts are designed to push you out of your comfort zone and get a quick workout in. I know what it is like to be a busy mom and not have an hour or more to get a workout in. You need to be able to still get a good workout in with limited time. Even limited equipment.
Let's get it!!
And if you are looking for a bigger challenge, check out our Fitness Programs you can purchase!! The 28 Day Kick-Start is a great program to start your at-home fitness journey!!