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.