FITNESS
A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Every minute, on the minute for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – 100 Meter Sprint
AIM
A. Four sets of:
Push Press x 3-5 reps
Rest 2-3 minutes
B. Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Power Cleans x 5 reps
SPORT
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+
B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%
C. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
Similar to last week, but also reuniting you with an old friend to help you realize that no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
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
Ocean Isle Beach Winery Run – Sept. 6th!
★ Run through the vineyard and trails. ★ Live Music.
★ Celebrate with Wine in a custom race wine glass. ★ Awards.
★ Free dinner at packet pickup for you & your family.
……PLEASE SHARE…..
Website: http://purplefeet5k.com/ ★ Register:http://bit.ly/1ohO7y2