Samantha + Andy

FITNESS & AIM

Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps
Rest 2 minutes between sets

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Beach Day

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single Arm Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B. Three rounds for time of:
Man-Makers x 10 reps
300 Meter Run

AIM

A. Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings

B. Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

SPORT

A. Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

B. Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55)
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 3 – 10 Toes to Bar

D. Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

CROSSFIT MOMS

Rest Day

Like any modern businesswoman, I record important data on fancy spreadsheets, including my nutrition coaching clients’ information. But I also keep this archaic roster on my office whiteboard to track their success; rather than simply record information, the board reminds me how much work my clients put in to reach their goals. I love the daily effort that board represents: my clients’ dedication to success and my commitment to support them.

On a day when I meet with several nutrition coaching clients, it’s so rewarding to tell Kevin over dinner how “today three clients lost a total of 15 pounds” or “I met with [so & so] and he lost another 3% body fat”! I can only imagine how rewarding it is for each of the nutrition coaching clients when they get home and share their successes.

In the last 3 months alone 17 nutrition coaching clients lost a total of 165 pounds. That’s an average of about 10 pounds each!

If you’ve been sitting on the fence, pondering whether you could use some extra guidance with nutrition, now is the time to get on my whiteboard roster! Why wait another two weeks, one month, or six months before you have a “minus 10 lbs” or “minus 6 inches” next to your name, signifying SUCESS!

I will be taking on only two more nutrition coaching clients in August before my rate increases, so Contact me SOON to get on the board!  – Coach K

FITNESS

A. Three sets of:
Pull-Ups x 5 reps @ 51A1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Push Press x 10 reps
Burpee Box Jump Overs x 10 reps

AIM

A. Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

B. Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.
This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Make the ring dips legit (or scale to bar dips)– elbow fully extended and hold for a count of “one-one thousand”. Improve by performing the movement correctly and emphasizing the proper range of motion and tempo.
Enter your results as follows:
Set 1 – 1220/46/61
Set 2 – 1208/38/42

CROSSFIT MOMS

Rest Day

TEAM WOD

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump/ Step Down
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

CROSSFIT MOMS

“Fight Gone Bad….Mama Style”

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45
20 step ups
20 push press #45
Row 500m

Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull #35
15 step ups
15 push press #35
Row 500m

Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull #25
10 step ups
10 push press #25
Row 250m

6 AM GETS NO #FENWAYLOVE

FITNESS & AIM

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60-90 seconds
Turkish Get-Ups x 1 rep each arm
Rest 60-90 seconds

B. Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

SPORT

A. Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

B. Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

C. Five rounds for time of:
3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

CROSSFIT MOMS

“Baby J.T.”

Advanced
21-15-9
Shoulder press #65
Dips
Push ups

Intermediate
21-15-9
Shoulder press #45
Dips
Push ups

Beginner
15-12-9
Shoulder press #25
Dips
Push ups

*Dips can be done on the rings, parallel bars or a bench.