Tuesday, April 8, 2014

Workout

At home

3 rounds of
10 air squats
10 push ups on knees

3 rounds of 30 seconds of
supermans then
planks

5 rounds of hand stand holds
about 7 seconds each

3 rounds of
10 rows with 10 pounds on right
10 rows with 10 pounds on left
10 tricep extensions with 10 pounds on right
10 tricep extensions with 10 pounds on left

3 rounds of
10 one legged dlifts with kb- 35 lbs on right
10 one legged dlifts with kb- 35 lbs on left

2 rounds of bridges with legs elevated on second shelf of shoe rack
about 1:30 each.

Ran 30 minutes during volleyball practices.

Monday, June 3, 2013

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
75, 95, 115, 125

WOD
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 burpees
Time-11:55

At home
Tabata alternating
air squats
handstand holds
-
lunges
push ups
-
air squats
handstand holds
-
front, side, side, side raise with kb

15 deadlifts with kb- 35 lbs.

Wednesday, April 17, 2013

Workout

CrossFit

Warm up

Handstand holds X 4 (20-30 seconds each)

WOD
Tabata
Heavy Russian kb swings- 45 lbs.
Slam ball- 25 lbs.
Ab mat sit ups

Sunday, December 23,2012

Workout

Crossfit with Niki

12 days of Christmas
1 handstand hold
2 Turkish get ups- 35 lbs
3 pull ups
4 push ups
5 toes to bar
6 box jump overs- 20 in
7 lunge steps
8
9 sit ups
10 ring dips- red band
11 burpees
12 wall ball- 14 lbs.

50ish minutes

Thursday, March 16, 2012

Workout

CrossFit

4 max handstand holds

WOD
5 min max double unders (I did kb swings- 25lbs.)
4 min max air squats
3 min max ?
2 min max pull ups
1 min max burpees