#squeezeyourbutt on kettlebells!
ENDURANCE
A. Take 15-20 minutes to cycle through various Running drills with Coach.
B. Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets
FITNESS & AIM
A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B. Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
SPORT
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
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
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep
C. Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately
CROSSFIT MOMS
Advanced
4 rounds
7 pull ups
7 dips
15 kettlebell deadlifts 32kg
20 walking lunges
Intermediate
3 rounds
7 pull ups or progressions
7 dips
12 kettlebell deadlifts 24kg
15 walking lunges
Beginner
3 rounds
5 pull up progressions
5 dips
9 kettlebell deadlifts 16kg
10 walking lunges
*For dips: Use rings, parallel bars or a bench.