August 13-18, 2018

Monday, August 13, 2018

CrossFit

Strength
A
Front Squat
6 x 3 @ 70%
3 second pause

super set with

B
Ring Rows w/ tempo
4 x 5
2 sec pause at top, 2 sec dwn

Conditioning "The Mutt"
AMRAP 5
6 S2OH 135/95
12 pistols

rest 2

AMRAP 7
12 S2OH 95/65
24 Air squat

Sport Post Class
3 x 1k row
2 min rest
at 15-20sec slower 500m pace
as best 2k

RP-Fit BootCamp

Warm Up 10 or 3 Rds
15 cal row
15 banded pull aparts
15 in and outs

Conditioning "The Mutkins"
2 rounds Tabata with 2 mins rest between rounds. 
(:20 work mvmt 1, :10 rest, :20 work mvmt 1, :10 rest, :20 work mvmt 1, :10 rest, :20 work mvmt 1, :10 rest, :20 work mvmt 1, :10 rest, :20 work mvmt 1, :10 rest, :20 work mvmt 1, :10 rest, :20 work mvmt 1, :10 rest, Repeat with mvmt 2-4, Rest two mins, Repeat series)
:20 OH Plate Lunges
:10 Rest
:20 Burpees
:10 Rest
:20 Plank Transitions
:10 Rest
:20 Shuttle run (30 ft)
:10 Rest

 

Tuesday, August 14, 2018

CrossFit

Strength
A
Snatch
3 x 2 @ 66%
3x1 @ 74%
3x1 @ 80%

B, not superset
Barbell upright rows
4 x 8 jerk - snatch grip
at 25% of Snatch 1RM

Conditioning w/ partner
40 synchro lunges OH plate
40 synchro burpees to plate
40 synchro KBs, top same time
40 power cleans 165/115
then 20 of each
For time, 14 min cap
45/35 plate

Sport Post Class
4 sets not for time
10 SA DB rows
10 Ring dips
10 GHD sit up

RP-Fit BootCamp

Warm Up 10
1 min bike
6 World’s Greatest Stretch
5 Barbell Thruster
10 Good Mornings

Strength 20
Strict Press
5x8 building to comfortable/heavy set

Conditioning AMRAP25
20 step ups
50 single unders
20/15 bike cals
15 Russian KB swings (55/35)
 

Wednesday, August 15, 2018

CrossFit

Strength
Carry/Hold Gymnastics
5 sets
SA OH Carries, DB/KB
100ft ea arm

super set with

High box jumps, 8 reps
focus on power production
no rebounding, plyometric work

Conditioning
4 rounds at 80% intensity
20 box step overs, alt legs
50 double unders
25 cal row
25 cal bike
400m run
25 min cap

Sport Post Class
Reverse Hypers w/ band x 10
10-minute handstand walk practice. If have HS walks, perform 4 x 30ft walks

RomWod/Mobility Work

RP-Fit BootCamp

Warm Up 10
Rolling – 100m target (lunges as penalty)

Conditioning – Partner Wod Alternating Rounds – AMRAP25
20 Mountain Climbers
15 Wall Balls
10 Push Ups
5 DBs

EMOM9
:45 Man Makers
:45 Jump Squats
:45 Low Plank
 

Thursday, August 16, 2018

CrossFit

Strength
Sq Clean and Jerk
3x2 67.5%
3x1 72.5%
3x1 77.5%

Conditioning 5 min cap
21-15-9
Wall balls 20/14
C2B pull ups

4 rounds
10 x DB Lateral raises
10 x Lateral Lunges ea side
8 x Single Leg RDL's
on ea leg, KB in each hand
30 sec Weighted Front plank

Sport Post Class
For time 5 rounds
40 DU
8 deadlifts 185/125
4 HPC

RP-Fit BootCamp

Warm Up 10
Roll the Dice

Conditioning 20
40 cal row
40 ab mat situps
30 cal row
30 ab mat situps
20 cal row
20 ab mat situps
10 cal row
10 ab mat situps

Endurance 15
Bike 5K
Every minute 4 bent over rows each arm (light db)

 

Friday, August 17, 2018

CrossFit

Strength 28 minutes
A
Deadlifts
5 x 3 @ 66 % 1RM
3 sec pause below knee on way down

B
Bench Press
with accommodating resistance
4 x 10 with 115#/80 + bands

Conditioning
EMOM 21
1: 12/9 Cals Assault
2: 3 Hang Sq. Clean 185/125
3: 3 ring MU unbroken (up to 5 MU unbroken for comp)

Sport Post Class
Every 90 sec with a vest
12 air squat
10 pushups
8 pull ups (kip or strict)
(7 sets)

RP-Fit BootCamp

Warm Up 10
10 banded good mornings
:20 supinated hang
5 inch worms
10 pull aparts

Strength 20
Deadlifts
6x5 (build to comfortable weight)

Superset with
:20 Superman hold

Conditioning
20-15-10

Box Dips
Pull-Ups
KB DL

Cool Down - Stretch

 

Saturday, August 18, 2018

RockPile Wod

Strength 16 minutes
A
Back Squats cluster sets
3.3.3 2 min rest between sets
4 sets @ 70% of 1 RM BS

Conditioning, with a partner 30min
0-10 mins
Block Run
AMRAP
16 Thruster 95/65
16 Lateral Burpee Bar Hops

at 10-minute mark, perform
another 10-minute segment
10-20 mins

Block Run
AMRAP
16 KB Sn (even # per arm) RP-Fit uses DB
16 TTB RP-Fit performs Hanging Knee Tucks

rest 2 minutes

CrossFit:
in 8 minutes, build to heavy but safe
Power Snatch + Hang Sq. Sn + OHS

RP-Fit Optional:
4 min max cal rows (1 min rest)
4 min max cal bike

Sport Post Class
Weighted Strict Pull Ups
4 x 6
Touchdown Pistols
4 x 8 ea leg KB
in goblet position, controlled descent

Madeline Reale