December 17-22, 2018

Monday, December 17, 2018

CrossFit

Conditioning
Intervals: 5 sets
8 Power clean 115/85 tng
16 wall balls 20/14
12 Cal row
1 min rest between efforts

rest 4

Intervals: 5 sets
35 DU
9 thruster
6 PU, 4 C2B, 2 BMU
1 min rest between efforts

Strength
3 sets
Single Arm KB High Pulls x10
Touchdown Pistols x10
Weighted hip extensions x 10
Sidelying External Rotation x10

RP-Fit BootCamp

Conditioning
5 Rounds (28 min cap)
750m Row
- 250m sprint
rest 30s
-500m @ 90% effort
Rest 2 mins between rounds

For time, any rep scheme (16min cap)
100 Lunges
100 Sit Ups
50 air squats
50 burpees
**Break Up Reps anyway desired


Tuesday, December 18, 2018

CrossFit

Strength
Back Squats wk 13
3 @ 85%
2 @ 88%
1 @ 90 %
work to a heavy single
25 to 30 min

Conditioning
Partner workout 22 min cap
50-40-30-20
Assault Bike Calories
Deadlifts 185/125
kHSPU

RP-Fit BootCamp

Strength
Back Squats week 2
4 x 10 @ 52%
ss w/
PVC Lat pull downs X15
Banded Face Pulls X15
SA KB High Pulls w/ slow descent x8ea

Conditioning
4 Rounds for time: (14 min cap)
20 Push Ups
15 Hanging Knee Tucks
10 BB Deadlifts (155/105)

Cool Down: Row

Wednesday, December 19, 2018

CrossFit

Strength
4 sets
Box Jump x 4 reps 30''/24''
weight vest, step down

DB Bench Press
x 10 reps
right into

Banded Push Up
x 8 reps

Conditioning
24 min Movement Capacity Work
EMOM 8
5 hang sq snatch 95/65

EMOM 8
7 OHS 95/65

EMOM rest of class
Death by TTB
1 in minute 1
2 in minute 2
...etc until cannot go unbroken

if not able to do many unbroken reps, then pick a moderate # and stay with it for 8 minutes to accumulate an appropriate volume, ex 5 TTB per min or 6 TTB per min..challenging but manageable death by - max min of 13 would be 91 TTB.

RP-Fit BootCamp

Strength
EMOM 30
Min 1: 10 Pull Ups
Min 2: 6 Dball 100/70
Min 3: 8 KB SDLHP 70/55
Min 4: 10 Burpee over the KB
Min 5: 10 DB Squat 50/35

Conditioning
For time:
Buy-in: 100 Jump Rope
25-15-10
Wall Balls
8-6-4
Rope Pulls (Start On Ground)
Buy-out: 100 Jump Rope

Thursday, December 20, 2018

CrossFit

Strength
Power Snatch Cycling
on the 90 second
6 reps @ 65%
6 sets

Conditioning
20 min
4 rounds @ 85% intensity
14 Alt DB Sn 50/35
750m row
14 Burpee over rower
14 Med Ball Clean 30/20

RP-Fit BootCamp

Strength
5 Rounds
Barbell Strict Press x 7 @60%
:30s Battle rope Standing
50 ft. Sled Pulls
:30s OH battle rope

Conditioning
3 Rounds of (17 min)
Fight Gone Worse
Min 1: DB Thrusters 50/35
Min 2: Mountain Climbers
Min 3: Plate Box Step Overs 35/25
Min 4: DB Cleans
Min 5: AAB Cals
Min 6: rest


Friday, December 21, 2018

CrossFit

Strength
EMOM 20
Min 1: accum. max L- Sit Hold in 40 sec
Min 2: Ring Rows max reps in 40 sec w/ feet elevated if able
Min 3: GHD Sit Ups x 8 + GHD hip extensions x 8 - perform both in min, scale reps if needed
Min 4: Sled Push down and back (keep this weight light so you can keep moving it fast)

Conditioning
4 rounds NFT... max 20 min of work
1km Assault Bike
20 DB Push Press Single Arm (10 and 10)
DBall Carry 300ft any style 100/70
15 Box Jump w/ step down

RP-Fit BootCamp

Conditioning
EMOM 12
10 Box Push Ups
Bike 14/10 cals
4 Turkish Get Ups

EMOM 12
:45s low plank
:45s slam balls
:45s OH Plate Lunges

EMOM 12
4 wall walks
8 shuttle runs (40 ft) (should be :45s)
15 KB DL

2 min rest between each EMOM

Saturday, December 22, 2018

RockPile Wod

Strength
Power Clean Cycling
on the 90 second
6 reps @ 65%
6 sets

Conditioning
Teams of 3
For time
4 rounds 15 min cap
15 Ring MU
15 Sq Snatch 155/105

2 min rest, at 17 min, complete:

4 rounds for time
60 cal Row
45 Pistol Squats
30 P-Jerks 155/105

Modified Strength
Deadlift Cycling
on the 90 sec
6 deadlifts @ 65%
6 sets

Conditioning
Teams of 3
For time
4 rounds 15 min cap
24 Feet Elevated Ring Rows
15 DB Snatch + OHS (50/30)

2 min rest, at 17 min, complete:

4 rounds for time
60cal Row
45 Touch Down Pistols w/ counter weight
45 SA DB Push Press (50/30)

Madeline Reale