April 29 - May 5, 2019

Monday, April 29, 2019

CrossFit

April Birthdays Pump Sesh
Bicep Curls x16 alt arms (8ea)

Weighted Sit Ups x10

Banded Tricep Extensions x20

GHD Hip Extensions x10

Conditioning
27minute AMRAP
Run 800m
HS Walk 50ft
2 DBall to shoulder then,
Carry 100ft 150/100#

RP-Fit BootCamp

Part A EMOM 16
:20 BR waves :10 rest :20 BR waves
:40 wall sit with weight overhead
6 dball over the shoulder
:30 handstand hold

Rest 3 min

Part B AMRAP 27
15 ring rows
15 lunges with sandbag
15 burpees
800m run


Tuesday, April 30, 2019

CrossFit

Strength
Back Squat
Spend 20 minutes to build to a 3 rep max back squat

Transition to Push Press + Power Jerk
EMOM x 8
2 Push Press + 2 Power Jerk

Conditioning
For Time 9 min cap
22-16-12-6
Cal Row
Single arm KB thruster 55/35

RP-Fit BootCamp

Conditioning
5RFT (20 min cap)
50 jump rope
40 mountain climbers
30 suitcase deadlifts (55/35)
20 pushups

Rest 4

Strength
6 sets
2 strict press + 2 push press
Superset w/
:40 single leg hollow holds (Switch leg at :20 mark)
20 Russian twists
:45 second heavy KB holds


Wednesday, May 1, 2019

CrossFit

Conditioning - 40 min cap

“Holleyman”
30 rounds for time
5 wall balls
3 HSPU
1 Power Clean 225/135

RP-Fit BootCamp

Strength
Front squat
5x5 @ 70%

Superset w/

10 Bicep curls ea arm (Hold weight at parallel while other arm works)

Conditioning
21-15-9
DB push press (35/25)
Calories on the rower

Rest 2 min

15-12-9
Plate to OH (35/25)
Calories on the rower

Thursday, May 2, 2019

Athlete of the Month RockPile Wod
”Robin & Erica (in no particular order)”

Skill/Strength
GHD sit up x12 for seasoned athletes, x 8 for newer folks

Hip To Bar kipping Drills x 6, focus on a straight arm push down of the bar

Single Arm DB Bent Over Row x10, reinforcing a strong mid and upper back

Conditioning "I get by with a little help from my friends"
Alt rounds with a partner, accumulating calories on bike
17 rounds total with a 25 min cap
12 KB Swings (RP Fit Russian, CF American)
10 KB Goblet Squats
8 Pull Ups
6 Burpees
Notes: each round is a sprint, you are resting while your partner works, the 17th round you split up TOGETHER. Accumulating 100 total Calories on the bike during this, so when you are 'resting' you are moving on the bike accumulating calories, you have a lot of time, so this doesn’t have to be fast, but when you reach 100, you’re done with the bike.

Some of ericas favorite dates, using months - 12,10,8,6 which are months of dads, moms, and siblings Birthdays. Some of robins favorite numbers are 100 and 17. They both like Kettlebell movements, squats, pull ups, and burpees (well… one likes them more than the other)

Friday, May 3, 2019

CrossFit

3 position Sq Snatch
Start with a Snatch Pull
High Hang
Low Hang (above knee)
Below Knee (still off the ground)
Work up to 70% of best Sn
aim to complete 6 total sets in at the working percentage

Conditioning
Every 2 minutes for 16 min
Run 200m + 12 ring push ups

RP-Fit BootCamp

Conditioning Part A
3RFT
1K row
20 DB snatches (35/25)
15 floor press (135/95)
Rest 1 min between rounds

Rest 5

Part B
Every 2 minutes for 16 min
200m run
30 air squats


Saturday, May 4, 2019

RockPile Wod

Conditioning
Teams of 3
40-30-20 for time
Thruster 135/95
BarMU

directly into 3 rounds for time

750m Row (aim for 250m per athlete)
24 Deadlift 245/155
9 Rope Climb

Modified Conditioning
3 person teams
For time
40-30-20
DB Thrusters
60-50-40
Pull-ups

Then right into

1500m bike
24 deadlifts 185/135
9 rope climbs

Sunday, May 5, 2019

Engine Build

5 x 400m run, hard efforts
walk 200m between efforts

5 rounds
25 DU
10 burpee box step overs
50ft SA OH carry ea arm