Fitness Friday #32

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I’m all for the high-intensity, sweat dripping workouts but I also enjoy adding in some lower impact activities like walking, yoga or hiking every now and again too. This was one of those weeks when there was a nice variety of the two, in part thanks to being in Hawaii and getting to spend my days near or at the beach.


And thankfully, I have another week to enjoy it… πŸ˜‰

Friday 7/31

50 air squats

40 sit-ups

30 hand release push-ups

20 triceps dips

10 burpees


20 min partner amrap:

10 wall ball (partner wall balls or partner wall ball sit-ups)

10 lateral wall ball burpees

Β½ lap overhead wall ball run

(Reps +2 each round)

Score: 5 burpees in 20 round w/ 8lb

Saturday 8/1

100 singles

Then, 5 rounds:

Run down hill

10 air squats

Run up hill

5 burpees


50 alt shoulder taps

Sunday 8/2


Monday 8/3

4 mile beach walk

Tuesday 8/4

1 mile beach run

Wednesday 8/5

CF KAILUA – Strength & Conditioning

Push Press

5×5 @ 35/45/50/55/65

1 50m farmers carry between sets (4 total) @ 50# each


Tabata: Pull-ups


Tabata: Supermans/Hollowrocks


7 min AMRAP:

400m run

-buy in-

20 KB swings (16kg)

10 box jumps (20″)

Score: 2 + 13 KB

Thursday 8/6

1.5 mile beach walk

3.2 mile run

3 mile walk

Don’t forget to link up your week of workouts below and leave them in the comments!


How is your training going?

What are your current fitness and/or health goals?

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