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