You are only one workout away from a good mood. Happy Monday!

FITNESS

A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Plank from Elbows x 45 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Burpees x 10 reps

AIM

A. Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.

B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

SPORT

A. Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C. For time:
Row 2000 Meters

CROSSFIT MOMS

Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

Let the enthusiasm and energy of the group be your fuel.

SATURDAY WOD

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jumps
25:00 – 800 Meter Run

CROSSFIT MOMS

“Baby Murph”

Advanced
800m run
60 pull ups
60 push ups
60 squats
800m run

Intermediate
400m run
45 pull ups or progressions
45 push ups
45 squats
400m run

Beginner
200m run
30 pull up progressions
30 push ups
30 squats
200m run

*Partition the pull ups, push ups and squats as needed.

Progress lies not in enhancing WHAT IS, but in advancing toward what WILL BE.

FITNESS & AIM

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B. Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run

SPORT

A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B. Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.

C. Five rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

CROSSFIT MOMS

Advanced
3 rounds
500m row
20 push ups

Intermediate
3 rounds
500m row
15 push ups

Beginner
3 rounds
250m row
10 push ups

Part of the good feeling after a workout is not having to feel guilty for not working out.

FITNESS

A. Four sets of:
Pull-Ups x 6-8 reps @ 3111
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Goblet Squat x 5 reps @ 3311
Rest 60 seconds

B. Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

AIM

A. Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Don’t take life too seriously. Nobody gets out alive.

Endurance

Run 1200m @90% aerobic capacity
rest 6 min
x3
– pace these runs for even output, slightly increasing effort

FITNESS

A. Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds

B. Five rounds for time of:
Push-Press x 10 reps
Barbell Lateral Jump Overs x 15 reps

AIM

A. Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

B. Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C. Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

D. Three rounds for time of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

CROSSFIT MOMS

Advanced
30-20-10
Back squats #65
Push ups
Pull ups

Intermediate
20-15-10
Back squats #45
Push ups
Pull ups or progressions

Beginner
15-10-5
Back squats #15-25
Push ups
Pull up progressions

What’s our secret?
It’s a new diet pill called “Get up and work your butt off every day.”

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

AIM

A. Every minute, on the minute, for 12 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)

B. Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

SPORT

A. Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.

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. Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

D. Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters (or Ski Erg if available)
10/8 Muscle-Ups

*This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

CROSSFIT MOMS

Rest Day