August 27 - September 1, 2018

Monday, August 27, 2018

CrossFit

Conditioning
12 min work @ 85%
21 cal row
15 hang power snatch 75/55
9 bar facing burpee
rest 3
12 min work @ 85%
200m run
10 kB snatch 53/35 (5R 5L)
15 sit ups

Strength
A
Front Squats
d-load
6x5 @ 65% of 1RM FS
no tempo

B: post class work
Post Class
DB bench press SA x8
FFESS x 8 per leg, with DB/KB
bicep curls 6x8 each arm

RP-Fit BootCamp

Strength
push press
5 x 5
glute bridges x 10

Conditioning 2 Rounds OR 16 Mins
1:15 circuits, :45 seconds rest
shuttle runs 50 ft segment
hand release push ups
assault bike
rope raise , lowers 

 

Tuesday, August 28, 2018

CrossFit

strength A emom primer
Snatch balance + Heaving SB
5 sets of 1 ea @ 60% of sn

B
Snatch
3x2 @ 77%
3x1 @ 82%
3x1 @ 87%

Conditioning 7 min cap
"Diane"
21-15-9
Deadlifts 225/135
HSPU

Post Class
bike or run or row cool down
5 sets of accessory work
15 sec. active front plank
Reverse hypers x 10 with band
SA KB high pulls x 8 ea arm
Straight arm lat pulldown
single arm , banded x 12 reps

RP-Fit BootCamp

Conditioning 26
500m row
100 ft OH carry sa 50/35
400m run
15 abmat sit ups
rest 4 min
then 2 Rounds of
15 burpees
5 DBall 70/50

 

Wednesday, August 29, 2018

CrossFit

Carry/Hold/Skill 4 rounds
Sled Push - body weight added to sled, down and back

super set with

Legless Rope Climbs
2 reps, start in seated position
rest as needed between 2 reps

Conditioning
5 rounds NFT
80% intensity
500m row
10 DB hang clean and jerk 5ea.
400m run
10 ttb

Post Class 4 rounds for quality
Bar hang 40 seconds
Cossack squats 5 ea side
OH babell hold 30 sec with 40% of best jerk

RP-Fit BootCamp

Strength
Deadlifts
5 X 3 , work to heavy three
14 min cap

Conditioning 4 rounds for time
70 single unders
30 box step ups
10 American kb swings

 

Thursday, August 30, 2018

CrossFit

Strength
A
Clean + FS + Jerk
5 sets @ 82% of 1RM
B
Single Leg RDLs
5 x 6 ea leg
double KB or DB

Conditioning
Partner AMRAP 20
80 DU
6 heavy sled pulls
40 pistols
200m farmer carry 53/35 ea hand
partition as desired

Sport Post Class
Assault Bike calories
30 seconds hard
1:30 moderate
6 rounds
then 10 push ups , 20 lunges vest*
5 sets, unbroken, not for time

 

RP-Fit BootCamp

Conditioning
Partner WOD 30 minutes
12 ring rows
200m med ball walk, ea athlete has ball
12 ring rows
40 air sq
30 hanging knee tucks

 

Friday, August 31, 2018

CrossFit

EMO2M for 6 rounds complete:
14 KB snatch (7 per arm) 53/35
12 pull ups
10 KB thruster (5ea arm)
rest and set up for strength

Strength
Deadlifts all concentric
4 x 4 @ 72.5%
drop from top
Single Arm DB high pulls
4 x 6 ea arm
slow eccentric

Sport Post Class
2 min AMRAP
15 unbroken thrusters 95/65
max reps C2B in remaining time
rest 3 then repeat x 1

RP-Fit BootCamp

Conditioning
21-15-9-6
Bike Cals
Deads

Rest 5 min then,

15 min EMOM
10 walking lunges
:30 hollow body hold
:45 bottom half burpees

 

Saturday, September 1, 2018

RockPile Wod

Crossfit

Strength
Back Squat cluster sets
4.3.2 @ 75% 20sec . .
3 sets, 2 min rest between big sets

Conditioning
Partners
8 min, partition as desired
40 sq. clean 135/95
40 ring MU
rest 2
8 min, partition as desired
60 cal assault
60 GHD sit up
60 HSPU
rest 2
8 min, partition as desired
60 wall balls
60 power sn 95/65
60 burpees

RP-Fit

Strength
back sq clusters
4.3 .2 20 sec rest
3 sets

Conditioning
Teams of 2
8 min, partition as desired
40 goblet sq 70/55
40 pull ups
40 push ups
2 min rest
8 min, partition as desired
60 Cal row
60 partner med ball sit ups
60 DB push press
2 min rest
8 min, partition as desired
60 wall balls
60 DB sn
60 burpee over db

Madeline Reale