Ever have days where you just DON’T feel like going to the gym? Especially when it’s so beautiful out, and you feel like you’re confined to a douchebag-central jail cell of a Globo Gym everytime you look out the window and see sunshine and beautifulness? Yeah, I felt like that yesterday. Plus, sometimes you need to get away from the barbell…. YOU’VE BECOME BARBELL BIASED! (Don’t worry, I was the exact same way up until a few weeks ago when I became absolutely SICK of training in this place.) So, I basically just played outside and turned my Sunday into a conditioning day to work on some skills.

WOD #1:

4 Rounds:

50 double unders

10 burpees

Immediately into…

WOD #2: 

5 Rounds:

5 Box Jumps onto a tractor (yes, you read that correctly… a tractor.) – about 32”

~100m Shuttle Run

Ca$h Out: 

400m Run with 45 pound tire. 5 Burpee in-and-outs everytime the tire is dropped (When you do a burpee, jump into the hole of the tire and then jump out of it. That’s 1 rep.) 


6 Minute EMOM:

3 Strict Handstand Pushups

15 Kettlebell Swings

Immediately into…

5 Minute EMOM:

12 Air Squats

10 Chest-to-floor Pushups

Single Leg RDL: 3 sets x 12 reps each leg

Weighted Sit Ups: 2 sets x 10 reps…. Weighted Side Bend: 10 each side 

Mobility: 20 Minutes

See how much stuff you can do at home.. without a barbell and just one little baby piece of equipment? I got a pretty great workout in…… and even though I ruined my rope outside on the sidewalk, that’s okay. I’m going to keep doing conditioning (aka Crossfit) workouts because I find them fun, but my main focus is moving towards weightlifting once I’m home and back at Crossfit Haven. 12 days, folks……12 days. Bring it on. BRING IT ON!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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