Week 13 - He's feeling a little burnt out

1.       Monday: 3 x 10 Bulgarian Squat w/ 45 pound dumbbells (each side)

                 12 minute AMRAP

                 20 Renegade row with 45 pound dumbbells

                 20 push ups

                 Then…

                  2 hours of basketball and football

                Then…

                5 rounds

                20 pull ups

                10 windmills (per side) w/ 26kg KB

Tuesday: 5 rounds

                 5 box jumps 36 inches

                Lateral depth jumps

                One suicide run

                Then…

               3 suicide runs (for speed)

               20 box jumps 36 inches

Wednesday: 9-7-5

                        Muscle ups

                        Squat snatch w/ 26 KG KB (per side)

                      6:50

                        Then…

                         4 rounds

                        10 HSPU’s

                        10 burpee lateral hops 18 inches

                        10 pistol squats

Thursday : 3x 5 minute AMRAPS

                      KB snatch w/ 26 KG

                     KB tater squats

                     KB Clean and jerks

                     2 min rest in between

                     (5 burpee drop penalty, one switch allowed)

Friday: Two mile run on treadmill

             Sub 12 minutes

            10 rounds

            20 goblet squats w/ 26 kg KB

            10 strict pull ups

Saturday: 4 rounds

                  10 one arm over head sit ups w/ 30 pounds (per side)

                  20 burpees

                  40 double unders

Sunday: rest

This last week was rough. I really like Wednesday and Friday’s workouts. However, I feel my joints aching from doing all of these straight metcons. And I am also feeling a little burnt out. So I will be throwing a wrench in the mix, I will be focusing on a lot of gymnastic and Kettlebell specific strength work outs, and twice to maybe three times a week I will do traditional CrossFit Metcons. My routine needs a change.