December 10-15, 2018

Monday, December 10, 2018

CrossFit

Strength
Broad Jumps
3 reps

Plyo Push Ups
8 reps

Rotational Med Ball Throw
6 per side into wall

Conditioning
28min cap
Alternate Rounds with partner
12 rounds total

350m/275m Row
10 Thruster 95/65
10 ttb

RP-Fit BootCamp

Strength
Back Squats Week 1
4 x 10 @ 50%
hypertrophy phase

superset w/
Ring Pull Ups
athlete completes moderately difficult unbroken set

Conditioning
5 Rounds
40 Single Unders
12 Medball Situps
2 Rope Climbs/4 Rope Pulls
100ft Farmers Carry w/ double KB 70/55
20 Min Cap


Tuesday, December 11, 2018

CrossFit

Strength
Back Squats wk 12
2 x 2 @ 86%
2 x 2 @ 88%
4 x 1 @ 90%

Conditioning
5 rounds for time
10 Min Cap
40 DU
8 deadlifts 185/120
4 hang power clean 185/120

RP-Fit BootCamp

Conditioning
5 Rounds, 25 min cap
400m row
10 Burpee over rower

rest 2 mins between sets
goal is <2 mins on rower

Skill/Strength
EMOM16
1: 100ft Bear Hug Carries w/ DBall
2: :30 Forearm Plank
3: 10 Seated Shoulder Press w/ DB
4: :30 L-Sit Hold

Wednesday, December 12, 2018

CrossFit

Strength
Power Jerks
5 x 2 @ 70%

Splt Jerks
5 x 2 @ 70%

Conditioning
20 minute Movement Capacity Work
EMOM 10
7 C2B pull ups

then,

EMOM 10
8/6 Assault Bike calorie sprint

RP-Fit BootCamp

Strength
EMOM 15
8 Air Squats
6 Push Ups
4 Bent Over Barbell Rows 95/65
athlete completes all 3 movements within the min.

Conditioning
18-15-12-9-6
OH Lunges w/ Plate 45/35
Bench/Box Dips

Thursday, December 13, 2018

CrossFit

Strength
Power Clean Cycling
on the 90 seconds
6 power cleans @ 62.5%
6 sets

Conditioning
EMOM 30
minute 1: 4 ring MU
minute 2: 8 DB squats 50/35
minute 3: 8 push press 95/65
minute 4: 8 BFBBH
minute 5: 8 SDHP 95/65

RP-Fit BootCamp

Conditioning
60 AAB Cals
50ft Bear Crawl Plate Push 15/10
40 Alt DB Snatches 50/35
30 Bottom Half Burpees
20 V-Ups
10 DBalls
20 V-Ups
30 Bottom Half Burpees
40 Alt DB Snatches 50/35
50ft Bear Crawl Plate Push 15/10
60 AAB Cals

35 Min Cap


Friday, December 14, 2018

CrossFit

Strength
4 rounds
Front Rack Hold
20 seconds with 1RM FS

Bar MU
6 reps

GHD Sit Up
2 sec hold at horizontal
8 reps

Conditioning
10 minutes of cindy @ 85%
5 pull ups
10 push ups
15 Air Squat

rest 2 minutes

10 minutes @ 85% intensity
10 KB swing 53/35
10 Pistol Sq
10 Abmat Sit ups

RP-Fit BootCamp

Skill/Strength
EMOM20
Tire Flip Rotations (you go, I go)
100ft SA OH Carries w/ KB right
50ft Sled Push
100ft SA OH Carries w/ KB left

Conditioning
Fight Gone Bad
3 rounds for max reps of:
1 minute of wallballs 20/14
1 minute of SDLHP 55/35
1 minute of box jumps
1 minute of SA push presses 55/35 :30 R, :30 L
1 minute of biking (calories)
Rest 1 minute

Saturday, December 15, 2018

RockPile Wod

Strength
Power Snatch Cycling
on the 90 sec
6 power snatch @ 62.5%
6 sets

Conditioning
Teams of 3 for time
Row 5 km
then 3 rounds
21 Pwr clean and jerk 155/105
42 lateral burpee bar hops

then, 2 rounds

21 Hang Sq. Clean 155/105
42 HSPU

27 min cap

Modified Strength
Deadlift Cycling
on the 90 sec
6 deadlifts @ 62.5%
6 sets

Conditioning
Teams of 3 for time
Row 5 km
then 3 rounds
21 Dumbbell Thrusters 55/35
42 lateral burpee over dumbbells

then, 2 rounds

21 Dumbbell front squats 55/35
42 Box HSPU or Seated Presses

27 min cap

Madeline Reale