April 8-14, 2019

Monday, April 8, 2019

CrossFit

Back Squat Drop Set Program
4 × 1 @ 84%
4 × 1 @ 88%
then
1 × 10 @ 68%
then
1 × 7 @ 72%

Conditioning
18 min cap
100/85 Assault Calories for time
every minute perform 1 bear complex @ 135/95

RP-Fit BootCamp

Conditioning
For Time (22 Min Cap)
100 Single Unders
25 Burpees
50 Single Arm OH Lunges (50/35)
50 V Ups
50 Single Arm OH Lunges (50/35)
25 Burpees
100 Single Unders

Rest 6

EMOM 12
7 Pull Up
9 Box Jumps


Tuesday, April 9, 2019

CrossFit

Bench Press 22 min
Work to a heavy single bench press for the day
Note: this is week 12 of benching, we will transition this pressing strength to overhead for the next 4 weeks
Prep movements for the conditioning

Conditioning
24 min amrap with a Partner
8 D Ball Over shoulder 100/70
16 OH Lunge 155/105
Farmer Carry 200m 70's/55s
Run 400m

RP-Fit BootCamp

Conditioning
4 RFT (Time Cap 19 min)
1K Bike
15 Barbell Bent Over Rows (115/65)
20 Deadlifts (115/65)
25 air squats

Rest 6

Buy in 50 mountain climbers
21-15-9
DB Snatch
Push Up
Cash out 50 mountain climbers

Wednesday, April 10, 2019

CrossFit

Clean Pulls
1 .1 @ 85% of 1RM Clean
2 Hang power Clean + 1 BTKnee

Squat Clean + Jerk
unbroken complex
5 working sets between 65% and 75% best clean and jerk any style

Conditioning - chipper for time
50 Wall Balls 30/20
45 Box Jumps
40 HSPU
35 Power Snatch 115/85
150 DU
*perform PC if 35 power snatch is not a good option for you, or lower the weight

RP-Fit BootCamp

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

Rest 5

Conditioning
14 min AMRAP
10 goblet squats (70/55)
20 hanging knee tucks
30 Russian KB swings
40 ft oh carry (r)
40 ft oh carry (l)

Thursday, April 11, 2019

CrossFit

Skill
kipping practice, active shoulders, keeping back part of swing straight legged
Perform 5 x 5 hip to bar drills (hips wont actually hit the bar) keep arms straight, pressing down on bar

Conditioning
20min total for conditioning
4 rounds of the following seq. on the 90 sec
Bar Sequence
8 TTB 6 C2B 4 Bar MU

1 min transition

4 rounds of the following complex on the 90 sec
6 KB thruster+ 6 KB snatch
then switch arms 55/35

1 min transition

4 rounds on the 90sec
Row 16/13cal
4 tire flips

RP-Fit BootCamp

Conditioning
7 rounds (20 min cap)
Slow 250m row
Sprint 250m row
Rest 1 min

Deadlift strength
5x8 @ 50%
Superset with
1:00 plank holds

Friday, April 12, 2019

CrossFit

Overhead Squat
3 second pause in the bottom
x2 @60% of 1RM Snatch
on the 90 second for 5 sets
5 minutes work up to 60%

6 min transition and w/u snatching

Reset after each lift:
Snatch Pulls x 2
Power Snatch x1
Squat Snatch x 1
all between 72-82% of 1RM sn, based on athlete readiness

Helen
3 rounds
400m run
21 KBS 55/35
12 pull ups

RP-Fit Bootcamp

Conditioning (30 min cap)
5RFT
20 wallballs
20 sumo deadlift highpull w/KB (55/35)
20 kB step ups
20 KB push press (10 each arm)
Bike 20 calories
Rest 1 min

Rest 4 min

4-5 rounds for quality
Single leg RDL x 8 each leg
Banded face pulls x 10
Ring assisted pistols (slow and controlled) 8 each leg
Scarecrows x 10


Saturday, April 13, 2019

RockPile Wod

CrossFit
Strength
Push Press EMOM 4
4 x 5 @ 60% best push press

Power Jerk EMOM 4
4 x 3 @ 70% of best P-jerk

Conditioning
Teams of 3 25 min cap
2 rounds for time
100 DU each athlete, can be simultaneous
45 Thruster 115/85
24 ring MU
60 AAB cals
400m team carry
**a 45/35# plate and a 70/55# KB need to be carried, switch between teammates as much or as little as desired.

RP-Fit Bootcamp
Strength
Strict Press EMOM 4
5 @ 105/75

Push Press EMOM 4
3 @ 135/95

Conditioning
Teams of 3 25 min cap
2 rounds for time
100DU/175 SU each athlete, can be simultaneous
45 DB Thruster 50/35
40 Pull Ups
60 cal row
400m team carry
**a 45/35# plate and a 25# Sandbag need to be carried, switch between teammates as much or as little as desired.

Sunday, April 14, 2019

Engine Build

400m Run
20cal Row
20 cal Bike
rest 2 min after each set
complete 4 total sets, each round

Then, every 30 seconds for 10 minutes
Single arm farmer carry x 100Ft
perform a 100ft single arm
farmer carry on the 30 seconds
(will be 10 carries on ea side total)