Everyone has a crush on the Colonel!
FITNESS
A. Four sets of:
Overhead Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011
Rest 60
Plank from Elbows x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
Dumbbell Ground to Overhead x 7 reps
Sit-Ups x 14 reps
AIM
A. Five sets of:
Hang Snatch x 1.1.1
(rest 5-7 seconds between single)
Rest 2 minutes
B. Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps
SPORT
A. Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
I know your legs are sore, trust me, this is designed to help a little bit.
B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)
D. Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed
CROSSFIT MOMS
“Baby Jackie”
Advanced
Row 1000m
50 thrusters #35
30 pull ups
Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions
Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows