August 20-25, 2018

Monday, August 20, 2018

CrossFit

Strength
A
Front Squats
6 x 3 @ 72.5%
3 sec pause in bottom

B. emom 8
Power Jerk + Split Jerk
1 pwr jk + 1 split jerk @85% of best power jerk

Conditioning 10
Thruster Annie
50-40-30-20-10
DU
Sit-ups
5 thruster @ 155/115 after ea rd

Sport Post Class - 3 Rounds
Hip extensions x 10
Lateral banded walk 25 feet
Cobra stretch 5 sec hold x 6
into down dog 5 sec hold x 6

RP-Fit BootCamp

Conditioning
2,4,6,8,10,12,14,12,10,8,6,4,2
DB lunges 50/30 each hand
russian kb swings
box jumps

rest 4 minutes

3 rounds
40/30 cal row
100 ft dball carry 70/50
50 mountain climbers

 

Tuesday, August 21, 2018

CrossFit

Conditioning
AMRAP 10
2 OH Lunge 95 /65
2 C2B Pull Up
2 Bar facing burpee
increasing by 2 reps ea rd

then

Strength
A
Deadlifts
4 x 5 @ 70%
all concentric
drop from top, only work up

B
KB windmills
4 x 6 ea side
shoulder stability
rotational core stab/strength

Sport Post Class
6 rounds not for time, with vest
10 of each
cal Assault Bike, >80/68 rpm
Air squat
Push Up

RP-Fit BootCamp

Strength
Strict Press
4x6 challenging weight

superset with

10 slow scissors
20 second hollow body hold
6 slow scissors
10 sec hollow body hold

Conditioning
1 - 10
DB squats 50/30
Burpees

Sport Post Class
Shoulder Stretching
Hip openers/hamstring stretch

 

Wednesday, August 22, 2018

CrossFit

Strength
Carry/Hold w. Gymnastics
23 min
single arm farmer Carry 200ft
high box jump x 5 reps
strict ring MU x 2 reps
4 sets, 5 if time permits.

Conditioning
27 mins or 5 rounds - 
whichever comes 1st at @ 80% intens.
20 box jump, step down 20''
20 cal row
10 push ups
400 m run
100ft bear hug carry 100/80#

Sport Post Class
Calf mobility work
quad mobility work
Romwod
HS walk practice, if have hs walks
perform 5 x 30ft, rest as needed
otherwise, practice for 10-15 minutes as desired

RP-Fit BootCamp

Conditioning – Partner Wod Alternating Rounds – AMRAP20
5 pushups
10 barbell bent over rows
20 KB suitcase deadlifts
40 ft side shuffle

EMOM15
10/7 Assault bike cals
10 DB Snatches 50/30
10 box dips

Thursday, August 23, 2018

CrossFit

Strength
A
Muscle Snatch
3x2 40%
3x2 45%
3x2 50%

B
Snatch
3x2 75%
3x2 80%
3x2 85%

Conditioning
3 sq. cleans 205/135
6 strict HSPU
9 wall balls 30/20
3 rds, for time
2 min rest
repeat x1

*Comp athletes aim to complete tng squat cleans

Sport Post Class
SA bent over DB rows x8 ea
Front plank on hands 40sec
30 lunges (stationary)
move 2 and 3 with weight vest

RP-Fit BootCamp

Strength
Front Squat
4x8 at moderate weight
should move easily until last few reps

Conditioning
3 rounds of 2:00 circuits
wall balls
single unders
DB box step overs 30/15
rest 1 minute between rounds

 

Friday, August 24, 2018

CrossFit

Strength
A
Back Squat cluster sets
4.3.2 @ 72.5% 20sec
4 sets, 2 min rest between
big sets

B
DB Reverse Flys
4 x 8
rear delt and upper back strength

Conditioning
20 min EMOM
1: sled push/sled pull 135/95
2: 200ft Shuttle run 25' --> <--
3: 10 KB Suitcase DL 70's/50's
4: 12 alt pistol squats

Sport Post Class
250m row for time
5 rounds
3:30 minute recovery between reps

RP-Fit BootCamp

Warm Up 25
Movement review and warm up

Conditioning
30 min AMRAP
Run 400m
12 DB hang clean and jerk
100ft Bear Crawl
200m Farmer Carry with DB

 

Saturday, August 25, 2018

RockPile Wod

Crossfit

Strength
Clean + FS + Jerk
6 sets @ 83% of 1RM
every 90 sec on the 90 sec

Conditioning Teams of 2
AMRAP 10
trade off rounds
10 OHS 95/65
10 pull up

rest/swtich 2 min

10 min
75 Cal Assault
then AMRAP remaining time
3 power clean and jerk
3 ring MU

rest/swtich 2 min

build to heavy but safe
3 DL, 1 HPC, 1 HSqC, 1 SpJk

Sport Post Class
Lateral Lunges
KB in goblet pos.
5 sets of 6 ea leg

RP-Fit

Strength
Deadlift
4x6 moderate weight

Superset with

20 sec bent arm hangs from the bar

Conditioning
AMRAP 12 alternating rounds
10 OHS
10 pull ups/ring rows

rest 2 min

100 cal assault bike
remaining time
10 DB thruster
10 dips
10 v ups

Madeline Reale