April 22-28, 2019

Monday, April 22, 2019

CrossFit

Back Squat Drop Set Program
week 10
4 x 1 @ 88%
3 x 1 @ 92%

then, drop sets

1 × 10 @ 72%
1 × 6 @ 80%

Conditioning 20 min cap
15-12-9-6-3
Hang Squat Clean 95/65
Lateral Burpee over bar
200m run after each round

RP-Fit BootCamp

Conditioning
20 min AMRAP
Run 200m
15 pushups
Run 200m
30 air squats

Rest 5

4x1k AAB
Rest 2 min between sets


Tuesday, April 23, 2019

CrossFit

Sled Pulls x 2 rope lengths, seated
Bear Hug Squat Hold x20 sec, ball in front **building thoracic extension stability and bracing specific to the squat
Dead Bugs x 10 cycles

Conditioning
20 minutes of sustained effort
15/12 cal AAB
OH KB Carry 100ft 55/35 + 10 SA russian swing
15 box step ups with 35/25# implement athlete chooses the implement, can be a DB, KB, plate, 25# sandbag, 30# med ball...etc, as long as its close to the weight

RP-Fit BootCamp

Strength
Front squat
4x6 @ 66%

Superset with
-DB 21s
(7 curls bottom to halfway, 7 curls Halfway to all the way up, 7 Full curls)
-:30 sec hang from the bar

Conditioning
5RFT
12 deadlift 135/95
10 burpees over the bar
8 pull-ups (should be hardest form they have)
6 floor press 135/95
75 single unders


Wednesday, April 24, 2019

CrossFit

Strength
Press and Jerk :
Push Press
4 x 3 @ 70% best PP

Power Jerk
4 x 2 @ 75% best PJ

Conditioning 18 min cap
Alt Rds with a partner for 10 total
5 C2B
10 Push Up
15 Goblet Sq. 70/55
right into...
2k row for time with partner

RP-Fit BootCamp

Conditioning
Part A
2k row time trial
Into
4x3 Strict Press 125/95
4x2 push press 155/115

Part B
EMOM 16
20 goblet squats 55/35
6 dball over the shoulder
12 box jump
15 Russian kB swing 70/55

Thursday, April 25, 2019

CrossFit

Strength
Oly
3 position Snatch
5 sets at 70% of 1 RM SN

E2MOM
5 minutes to get up to 70%

Conditioning
Chipper for time , 20 min cap
Run 400m
10 Ring Muscle Ups
15 Deadlift 275/185
Run 800m
10 Ring Muscle Ups
15 Deadlift 275/185
Run 400m

RP-Fit BootCamp

Conditioning
Part A
Every 3 min for 15 min
10 manmaker (no press)
16 DB lunges
200ft farmers carry

Rest 5

AMRAP 20
400m run
12 burpees box jump
20 abmat situps
16 DB snatch (55/35)

Friday, April 26, 2019

CrossFit

Conditioning
12 min ascending ladder
2 Push Press 115/85
2 TTB
2 Box Jump Over 24/20
up by 2 reps ea round

Accessory Strength
3- 4 rounds
Bicep Curls w/ barbell x10
Vertical Paloff Press: standing, hands at chest, raise hands up above head
RFESS x5 ea DB or KB, one or two 45# plates-back foot
Weighted Planks x30 sec

RP-Fit Bootcamp

Conditioning
75/65 calories for time
Every minute 5 medball cleans

Rest then

3-4 rounds
:30 barbell OH hold with bands and KB
RFESS x 5 each side
Paloff Press x 12 each side
:30 plank


Saturday, April 27, 2019

RockPile Wod

CrossFit
Conditioning
Time Cap: 25 min cap
Teams of 3 - 3 rounds for time
12 Bear Complex 155/105
75 Wall Ball 20/14
60 pull ups
75 Assault Bike cals

then

Strength/Cool Down/Post Class
4 x 8 Good Morning with sumo stance
superset with
4x 8 Barbell supinated grip bent over rows
use the same bar for both, this is at 25 - 30% of 1RM Deadlift

RP-Fit Bootcamp
Teams of 3
3RFT
60 DB thrusters
75 wallballs
90 ring rows
75 cal row

Sunday, April 28, 2019

Engine Build

Sprints
8 x 100m jog, 100m sprint
walk/jog 200m
start next interval immediately
Jog at easy pace to the top of the driveway, proceed to run at a fast pace down to the stop sign.
Walk/jog rest back to the gym, should be ready to perform the same interval when back at the gym
Total of 8 reps, the fast runs should be a hard effort

then

5 rounds
15 Russian KB Swings
10 push ups
5 Box Jumps 30/24 focus on power prod.