Good morning! Did you sleep well or wake up feeling scrambled like I did today? I woke up hot and groggy, craving far more coffee than usual and convinced I’d misplaced an important document. But enough about that—it’s Monday, so let’s get into the workouts.
This week I stuck mostly to CrossFit classes because I couldn’t make the FIT class times. By the end of the week I was drained—no drive, low strength, and little interest in pushing heavy. That’s why I like alternating FIT sessions at my gym to keep things fresh. A reader asked for workouts that can be done at home, so I’ll start posting gym workouts with simple bodyweight modifications so you can do them at home or while traveling. Sound good? Great—here’s how the week went.
Sunday – Rest
Rest day after a wedding weekend—intended to work out but needed recovery more than a workout. As the years go by, exercising hungover gets harder for me.
Monday
Our gym is running a block of moderately heavy max-effort reps to build strength. I keep the loads lighter to maintain fitness without chasing heavy numbers.
Squat Snatch: Every minute on the minute for 10 minutes
- Minutes 1–2: 2 reps each minute @ ~70% — 85 lb
- Minutes 3–4: 2 reps each minute @ ~75% — 90 lb
- Minutes 5–6: 1 rep each minute @ ~80% — 95 lb
- Minutes 7–8: 1 rep each minute @ ~85% — 102 lb
- Minutes 9–10: 1 rep each minute @ ~90% — 109 lb
Goal: complete all assigned reps (14 total).
Deadlifts (10 minutes)
- Max reps at ~76% — 155 lb — 12 reps
- Max reps at ~71% — 145 lb — 15 reps
- Max reps at ~66% — 135 lb — 18 reps
Aim to match or exceed previous totals.
5-minute AMRAP:
- 10 Burpees
- 10 Toes-to-Bar
Result: 3 rounds + 13 reps.
Tuesday
Strength session alternating work for 10 minutes:
- Find a 3-rep max weighted chest-to-bar pull-up or do max-effort strict C2B pull-ups (I did strict pull-ups)
- Find a 3-rep max deficit strict HSPU or do max-effort strict HSPU to a target (I did strict HSPU to a small mat)
With a running clock:
@0:00 — 3 rounds for time:
- 50 Double Unders
- 15 Push Jerks (prescribed 155/105 lb)
Result: finished in 5:25 using 85 lb.
@9:00 — 3 rounds for time:
- 30 Wall Balls
- 7 Muscle-Ups or 12 Pull-Ups + 12 Hand-Release Push-Ups
Result: finished in 9:14 doing pull-ups and push-ups.
Wednesday
Our gym has focused on ring dips recently. I don’t enjoy ring dips because of discomfort in my chest, so I modify using parallettes with elevated feet to shift emphasis to the triceps.
Max-effort touch-and-go power cleans: all sets at ~70%, 4 sets for total reps with 2 minutes rest between sets (12 minutes total).
Used 105 lb and totaled 41 reps.
Then: 20 seconds on / 20 seconds off for 5 sets — total strict ring dips (I used parallettes with feet elevated).
Result: 56 reps.
9-minute AMRAP:
- 12 Deadlifts (prescribed 135/95 lb)
- 12 Hang Power Cleans (prescribed 135/95 lb)
- 12 Box Jumps (24/20 in)
Result: 5 rounds + 12 reps using 85 lb.
Thursday – Rest
Rest day for self-care (hair day).
Friday
I felt nauseous during this workout—row/run sprints feel worse when your stomach’s off. Still pushed through.
Snatch: 14 minutes to find a heavy single.
Result: 110 lb.
Then 7-minute AMRAP:
1 Snatch (about 70% of heavy single), 10 Pull-Ups
2 Snatches, 10 Pull-Ups
3 Snatches, 10 Pull-Ups
4 Snatches, 10 Pull-Ups
Continue adding reps as possible.
Result: through round 5 + 2 reps using 77 lb.
After 3 minutes rest, for time:
- 500 m Row
- 400 m Run
Result: finished in 4:14.
Saturday
Felt under the weather again—stress from work and a book project may be catching up.
Chipper-style workout:
- 300 m run / 20 cal row (alternating)
- 20 Power Cleans (95/65 lb)
- 9 Strict Handstand Push-Ups
Sequence: run, power cleans, HSPU, then row, power cleans, HSPU, alternating until complete.
Result: 4 rounds + 18 power cleans at 65 lb.
Final note: Whether you’re at the gym or at home, adjust loads and movements to match your fitness and equipment. I’ll start posting more at-home modifications for each workout so you can train anywhere. Now go have a great Monday—crush it in the gym, at work, and at home!