Today was a very special day….it was our dog Chloe’s 13th birthday!!! She is as spunky as can be, and most folks would guess she was 2 going on 3, instead of 12 going on 13! In honor of Chloe’s birthday, we did a workout that was our own modified version of a Crossfit WOD named after our beloved brown dog! Check out “Chloe” plus the extras!
MONSTER Monday Workout 10/15.12
Warm up circuit
- Foam Roll
- Lateral band walks
- Lateral lunges
“Chloe”
5 rounds for time
- 30 bench step ups / body weight squats [we switched off every round]
- 10/8/6/4/2 dead-lift @ 65% max [we DL'ed 95lbs]
- Overhead med ball slams for duration of other person’s dead-lifts
******************
5 rounds max effort pull-ups
******************
Then Jen left and I decided to do a bit more on my own….
- 1 mile run
- Low plank on flat side of BOSU, 30 sec x 3 rounds
- Side planks 30 sec each side, x 3 rounds
***If you are not familiar with any of the exercises, consult a certified professional before you attempt them! Adjust the length and intensity of this workout in accordance to your fitness level. You can decrease weight, or reps for any of the exercises. You can also modify body weight exercises. If you have questions, or would like to be put through this circuit by a certified personal trainer, email: michelle@lucky13fitness.com***
Try it out, and leave a COMMENT on the blog or Facebook page!! Don’t forget to check back every Monday for a new workout!
MONSTER Monday Workout 10/15.12
Warm up circuit
- Foam Roll
- Lateral band walks
- Lateral lunges
“Chloe”
5 rounds for time
- 30 bench step ups / body weight squats [we switched off every round]
- 10/8/6/4/2 dead-lift @ 65% max [we DL'ed 95lbs]
- Overhead med ball slams for duration of other person’s dead-lifts
******************
5 rounds max effort pull-ups
******************
Then Jen left and I decided to do a bit more on my own….
- 1 mile run
- Low plank on flat side of BOSU, 30 sec x 3 rounds
- Side planks 30 sec each side, x 3 rounds
***If you are not familiar with any of the exercises, consult a certified professional before you attempt them! Adjust the length and intensity of this workout in accordance to your fitness level. You can decrease weight, or reps for any of the exercises. You can also modify body weight exercises. If you have questions, or would like to be put through this circuit by a certified personal trainer, email: michelle@lucky13fitness.com***
Try it out, and leave a COMMENT on the blog or Facebook page!! Don’t forget to check back every Monday for a new workout!
RSS Feed
