April 1-8, 2019

Monday, April 1, 2019

CrossFit

Back Squat Drop Set Program
3 x 2 @ 80%
3 × 2 @ 84%
then
1 x 10 @ 65%
then
1 x 8 @ 68%

Conditioning
4 rounds FT
50 DU
30 single arm OH Lunge 50/35
10 Burpee Pull Ups

RP-Fit BootCamp

EMOM 15
12 DU/24 singles
8 American KB Swings
6 Push Ups

Rest 4

4 Rounds on a running clock (24 min)
30 seconds weighted side stepup (right)
30 seconds rest
30 seconds weighted side stepup (left)
30 seconds rest
30 seconds weighted reverse lunge (right)
30 seconds rest
30 seconds weighted reverse lunge (left)
30 seconds rest
30 seconds right arm to left toe (v-up)
30 seconds rest
30 seconds left arm to right toe (v-up)
30 seconds rest


Tuesday,April 2, 2019

CrossFit

Shoulder Strength and Stability
single arm OH carry 100ft, ea arm
Front Ring Plank, 30 seconds
HSPU complex, 2 strict - 4 Kipping - 2 strict
complete 4 rounds

Conditioning
4 rounds at 85% intensity or 24 minutes
750/650m Assault bike
4 tire flip
15 Russian KB Swings 70/55
350/300 row
20 AbMat sit ups

RP-Fit BootCamp

Strength
Strict Press
5x4@68%
Superset w/
Hollow hold w/10 total leg extensions
10 sec top of pull up hold
15 banded Pull Downs

Conditioning
14 Min AMRAP
20 Hanging Knee Tucks
10 DB Deadlifts (55/35)
15 DB Squats
50 DU/75 Single Unders

Wednesday, April 3, 2019

CrossFit

Bench press
4 x 2.1.1 @ 80%
super set with
Squat with Band (anti rotation)
banded, 6 each side with 2 sec pause
prep OHS and MU

Conditioning
18 min cap
3 rounds for Time
12 OH Squat 135/95
6 ring muscle up
400m run

RP-Fit BootCamp

Conditioning 25 min cap
1600m run/1600m row
30 Horizontal Ring Rows
45 push ups
90 Air Squat
600m run
15 Horizontal Ring Rows
30 push ups
60 air squats

Rest 5

EMOM 15
80ft Dball/sandbag Bear Hug Carry*
8/6 Cal Bike Sprint
8 Barbell Rollouts

Thursday, April 4, 2019

CrossFit

OLY
Clean Pulls
1 From ground + 2 from hang
hold onto bar after pull from ground
5 working sets @ 80%
these are with a slight arm bend at hip and shrug

Power clean + Hang Squat Clean + split Jerk
4 sets on the 90
at 75 % 1rm cln n jk

Conditioning
FT 12 min cap
3-6-9-12-15
power clean and Jerk 135/95
bar facing burpees

RP-Fit BootCamp

Conditioning 4RFT
Perform
1k assault bike
15 plate step box step overs
20 Single arm DB OH lunge (10/10) 35/25
30 DU/50 Single Unders

rest 2 minutes then

5 sets
250m Row Sprint
rest 3 min after efforts
these are 95+% efforts

Friday, April 5, 2019

CrossFit

Skill/Strength
3 rounds , 10 minutes
Skill
rope climb x 2
work on weakest part of the climb

Carr
Front Rack carry w/ 2KB
Walk 100ft, work up to a heavy carry as the distance isn't too far

Conditioning
EMOM 24
Minute 1: 12 GHD sit up
Minute 2: Farmer Carry 200ft heavy
Minute 3: 12 SDLHP 95/65
Minute 4: 12 Wall Balls 30/20

RP-Fit Bootcamp

Strength
Front Squat 4x8 @54%
Superset with
seated banded lat pulldowns 4x15
40s DB OH hold (each hand)

rest 5

Conditioning
12 min Time Cap
40 Devil's thrusters (50/35)
everytime you break 300m row
Cannot rest on the ground. Weight can be held on shoulders, overhead, or at the side but once the devil's thruster starts you have to finish the rep or else you row


Saturday, April 6, 2019

RockPile Wod

CrossFit
Oly

Snatch Pull, PS, SqSn
6 working sets
Snatch Pullx2 w/2 sec pause at knees followed by a power snatch, and a squat snatch
reset at the start position after each lift
these are at 70-80% of best Power Sn

Conditioning
Partner Chipper 18 min cap
70 Box Jumps
70 C2B
70 Cal Row
70 Deadlifts 205/135
70 Cal Bike
70 Lateral Burpee over the bar

RP-Fit Bootcamp
Strength
OH Squat from the rack
Stay light for sets of 5-7 reps
Goal is to work on being comfortable squatting with weight overhead

Superset with 1:00 Wall sit

Conditioning
Partner Chipper 18 min cap
70 Box Jumps - half class starts here
70 Pull-Ups
70 Cal Row
70 Deadlifts 165/105
70 Cal Bike
70 Lateral Burpee over the bar

Sunday, April 7, 2019

Engine Build

Every 6 minutes for 30minutes
Bike 1km/850m
10 Burpees to a plate
15 box step overs with plate 45/35
Single Arm OH Carry 100ft ea arm with KB

10 rounds at a sustained pace
Row 200m/150m
25 DU