April 15-21, 2019

Monday, April 15, 2019

CrossFit

Back Squat Drop Set Program
4 × 1 @ 86%
4 × 1 @ 90%
then
1 × 10 @ 70%
then
1 × 7 @ 76%

Conditioning
Alt Rd with a Partner for a total of 16 rounds (8ea)
Top of Driveway Run (or 3.5 indoor door touch runs)
8 OHS 95/65
8 C2B

RP-Fit BootCamp

Part A - EMOM 15
1) 160ft Farmers Carry
2) 4 Wall Walks + Push Up
3) 6 DBall to High Box

Part B - Medball Chipper
24 min cap with a partner
70 Wallballs
60 Medball Situps
50 Medball Step Overs
40 Burpees Over Medball
30 Wallballs
20 Medball Situps
10 Medball Step Overs
*After each movement is completed, team must perform 16/14 AAB cals


Tuesday, April 16, 2019

CrossFit

Tabata Tuesday :20on/:10off x 8 (4min per)
Part A, one right after the other no transition
Tabata Battle Ropes
normal small waves
Tabata DU
Tabata Plank Transitions
forearms to hands and back
Tabata sit ups
abmat
16 min total for tabata

Part B - EMOM 24
1: 10 Bench Press 135/95
2: 200ft DBall Carry any style
3: 10 Strict TTB
4: 50ft DB walking lunge 50's/35's

RP-Fit BootCamp

Tabata Tuesday
A) DB Snatch + bottom half burpee
B) Alt Jumping Lunges (OH plate optional)
C) Rope Pulls
D) Push ups (Hands off)

EMOM 24
1) Deadlift x 8 @ 60%
2) :30 weighted planks
3) Wall sits with plate
4) Bent over DB flys x 8


Wednesday, April 17, 2019

CrossFit

Oly Complex
1 Hang Power Clean + 1 BTKnee
Power Clean + 1 BTknee Sq Cln + Jerk (any style)
5 working sets between 65 and 75%
of 1RM clean and jerk

Conditioning 20 min Partner Amrap
600m Row
16 lat. burpee over the bar
16 Hang Power Clean and Jerk
16 Front Sq.
135/95

RP-Fit BootCamp

Strength
Front Squat 4x7 @ 62%
superset w/
4x10 strict pullups
:30 sec hollow body hold w/PVC and a 5 lb. plate

Conditioning
3 RFT (7 min cap)
15 DB Thrusters
15 ring rows

rest 3 min

3 RFT (6 min cap)
12 DB Front squats
12 Push Ups

Rest 3 min

3 RFT (4 min cap)
9 DB Push Press
9 V ups

Thursday, April 18, 2019

CrossFit

Strength
For 5 total rounds (10 minutes)
Every 2 minutes, complete a set of both
Good Mornings
5 x 8 @ 30% of 1RM BS
and
Single Arm Bent Over Row
x10 ea arm , as heavy as good mechanics allow

Conditoning
Every 5 minutes for 20minutes (5rds)
600/500m Bike
5 DBall Over shoulder 100/70
5 Bar MU
15 wall balls

RP-Fit BootCamp

Strength
RFESS 5x8 each leg
Superset w/
4 high box jumps
:20 sec L-sit

Conditioning
22 min AMRAP
400m sandbag run
30 air squats
Top of driveway farmers carry 70/55 (300ft for indoors)
10 Russian KB swings 70/55

Friday, April 19, 2019

CrossFit

Strength
EMOM 5
3 OHS
3 second pause in bottom

then, load bar to 85% of 1rm snatch

EMOM5
2 snatch pulls
then 5 sets @ 75-80% of best PS
Power Snatch + Below Knee Hang Sq. Snatch + OHS

Conditioning
4 rounds for time 14 min cap
400 m run
15 Ring Dips
15 DB Squats 50/35

RP-Fit Bootcamp

Conditioning
Row Pyramid 22 min
1-2-3-4-3-2-1 min row w/
:30 sec plank :30 sec rest in between
-1 min is at 18 strokes per min (spm)
-2 min is at 20 SPM
-3 min is at 22 SPM
-4 min is at 24 SPM

rest 5

For Time
30 box dips
8 dball over the shoulder (100/70)
20 box dips
8 dball over the shoulder
10 box dips
8 dball over the shoulder


Saturday, April 20, 2019

RockPile Wod

CrossFit
Strength
Push Press, EMOM 4
4 x 4 @ 65% of best PP

Power Jerk EMOM 4
4 x 3 @ 73% of best PJerk
these are on the 90 sec, right into PJ

Conditioning
25 min cap - Teams of 3 for time
100 DB snatch 70/50
400m run
100 TTB
2k Bike
100 BJ overs 24/20
400m run
100 S2OH 155/105

RP-Fit Bootcamp
Strength
Strict Press, EMOM 4
4 x 4 @ 115/85

Push Press EMOM 4
4 x 3 @ 145/105

Conditioning
Teams of 3 25 min cap
100 DB snatch 55/35
400m run
100 knees to elbows
1.5k row
100 BJ overs 24/20
400m run
100 KB S2OH 55/35

Sunday, April 21, 2019

Engine Build Happy Easter

rowing drills
Every 3 min for 5 total sets
Row 300/250m
Run top of driveway and back
20 air squats
(test out first set, try to have at least 30 seconds of rest before rowing again)

4 rounds at a sustainable pace
20 total Sandbag Lunges (back rack)
1km Assault Bike
12 Strict Pull Ups