December 3-8, 2018

Monday, December 3, 2018

CrossFit

Strength
carry / gymnastics

Overhead Carries
single arm, 150ft w/ DB

superset with

GHD sit ups, 8 reps
2 sec hold at horizontal on desc.
more adv athletes can hold 10# -15# bumper plate

Conditioning
25 min AMRAP
Partner 1 does 1 round of:
10 Ground to overhead w/ plate
40 DU
10 OH lunges with plate
10 Burpees to plate

while partner 2 accumulates
Assault Calories
switch after 10th burpees is completed

Score is Calories

RP-Fit BootCamp

Conditioning
Team WOD - 30 min cap
"Death of Cards"
Split class into two teams
Each team draws card, each member completes movements, once all team members complete, draw next card. First team to finish deck wins.

# on card is reps, face card = 10, Ace = 11

Suit = movement
Hearts - Situps
Spades - Air Squats
Diamonds - Ring Rows
Clubs - Box Step Ups/Jumps
Joker = 15 burpees for other team

Skill
Single Leg Box Lowers (Pistol practice), 6 ea. Leg
HS Hold/Box Hold/ Pike Holds, 30s

As many rounds of practice as time allows


Tuesday, December 4, 2018

CrossFit

Strength
Back Squats week 11 D LOAD
2 x 5 @ 60%
2 x 5 @ 65%
1 x 5 @ 70%

Conditioning
For time
20-15-10-5
Front Squats 115/80
TTB
Cal Row

RP-Fit BootCamp

Strength
2x5 @ moderately heavy
2x5 @ slightly heavier
1x5 @ slightly heavier

superset w/

20 banded pull aparts
20 banded tricep pull downs
20 banded bicep curls

Conditioning
For time
20-15-10-5
DB Front Squats
Hanging Knee Tucks / V-Ups
Cals Row (sub bike if needed)

Wednesday, December 5, 2018

CrossFit

Strength
Snatch
Muscle Snatch 3 x 3 @ 40% of 1rm Snatch
TnG, 8 min

Power Snatch Cycling
6 x 5 at 60% of 1rm Sn
on the 90 sec

Conditioning
AMRAP 10
6 Ring MU
12 S2OH 155/105
15 Burpee Box Jump Over

RP-Fit BootCamp

Strength
3-4 Rds
SA OH Carry (Right) - 50 ft
Turkish Get Up - 3 on right
SA OH Carry (Left)
Turkish Get Up - 3 on left 50 ft

Conditioning
5x5 500m Row
For every second outside of 5 sec from
1st round, = to 1 burpee after 5 sets

rest 2 mins then

21-15-9
Wall Balls
SDLHP w/ kb

Thursday, December 6, 2018

CrossFit

Conditioning
5 rounds
Split 750m rows
250m sprint
rest 30 seconds
500m at 90% (hard but sustainable)
rest 2 min between sets

Strength
5 rounds for quality
DB bench press, incline
8 reps

Jefferson Curls
6 reps

FFESS w/ kb or DB
8 ea leg

SA unsupported bent over Row
8 ea arm

RP-Fit BootCamp

Strength
EMOM 14
Even: 5 Seated DB Strict Press
Odd: 4 Heavy Front Squats

Rest 2 min

EMOM 8
Even: 30 sec plank/hollow hold
Odd: 30 sec Handstand hold/Box Hold

rest 2 min

Conditioning

5 min AMRAP (goal 4 rds)
8/6 cals on bike
8 Push Ups
8 DB Thrusters

rest 2 min

5 min AMRAP (goal 2 rds)
16/12 cals on bike
16 push ups
16 thursters

rest 2 min

5 min AMRAP (goal 1 rd)
32/24 cal on bike
32 push ups
32 thrusters
*Programmed by Lauren Fisher


Friday, December 7, 2018

CrossFit

Strength
Jerks
Power Jerk + Split Jerk
3 x 2 @ 65% of P Jerk
3 x 2 @ 67.5%
3 x 1 @ 70%

Conditioning
Fran Friday
21-15-9
Thrusters 95/65
Pull ups

RP-Fit BootCamp

Conditioning
For time 20 min cap
60 jump rope
50 cal row
40 wall balls
30 DB snatches (35/20)
20 weighted step overs
10 wo-man makers
20 weighted step overs
30 DB snatches (35/20)
40 wall balls
50 cal row
60 jump rope

3 min rest then…

Death by burpees

Saturday, December 8, 2018

RockPile Wod

Strength
Power Clean Cycling
6 x 5 @ 60% of 1rm Power cl
on the 90 sec

Conditioning
30 min cap - 2 rounds for time with a Partner
120 cal Assault Bike
30 OHS 135/95
30 DBALL
30 C2B
30 KB Sn

Modified Strength
Deadlifts
6 x 5 @ 60% of 1rm deadlift
on the 90 sec

Conditioning
30 min cap - 2 rounds for time with a Partner
120 cal row
30 DB front squats
30 DBALL
30 pull ups/ring rows
30 DB Sn

Madeline Reale