Feb 11 - 17 , 2019

Monday, February 11, 2019

CrossFit

EMOM 20 at 85% intensity
1: 12/10 cal Row
2: 12 Bench Press 115/85
3: 3 strict TTB + 9 kTTB
4: 7 Burpees + 5 strict Pull Up

Accessory Strength 3 rounds
Barbell supinated bent over row
x 10 @ 25-30% of 1RM DL
Plate Pinches
20 seconds
Back Rack Lunges
x 10 total w/ 50% of 1RM BS

RP-Fit BootCamp

E2MOM 20 KB Complex
5 Russian Swings (55/35)
5 Single arm KB Push Press (each arm)
5 Goblet Squats
10 Burpee over the KB

Rest 2

Row 5K (23 min cap)
Every 2 min 10 unbroken WB


Tuesday, February 12, 2019

CrossFit

Oly/Strength Day
1 and 1/4 Front Squats
5 x 3 @ 60%
from rack

Clean + Hang Clean
5 x (1 + 2) @ 60% of 1RM clean

Jerks
5 x 2 (1 Power Jerk + 1 Split Jerk) at 60%
from rack

RP-Fit BootCamp

Strength (20 min)
Back Squats (Week 8)
8 x 3 @ 82%

Superset w/

12 weighted med ball situps
15 banded lat pull downs
:30 hollow body hold

Metcon for Time (12 min cap)
45 Suitcase DB Deads (50/30)
30 dips
30 Suitcase Deads
20 Dips
15 Suitcase Deads
10 Dips

Wednesday, February 13, 2019

CrossFit

Bench Press
with 2 sec pause at chest
2 x 4 @ 62%
2 x 4 @ 64%

superset with

straight single arm banded lat pulldown
x15 ea arm

For Time 10 min cap
150 DU
60 Wall Balls
30 C2B
150 DU

RP-Fit BootCamp

Strength Deadlift (20 min)
3x3 @ 70%

superset w/

side plank battle ropes
:30 sec each side
max unbroken pushups

4 rounds (10 min cap)
12/10 cal row
15 DB bent over rows (50/35)
16 front rack lunges

rest 2

10 min AMRAP
10 box jumps
50 single unders
20 air squats

Thursday, February 14, 2019

CrossFit

Oly
Snatch
Snatch + Hang Sq. Snatch
1 @ 60 %
1 @ 65
1 @ 70
1 @ 72
2 @ 74

24 min AMRAP
Alternate Rounds with a Partner
350m Row /300m row
10 KB thruster 5 ea arm 55/35
5 burpee over the rower

RP-Fit BootCamp

Death By What Was That
Burpee + 6 alternating box step ups
*Burpees go up by 1 every min
Step ups stay at 6
(35/25)
Goal is 10+ rounds

Rest 5 min

EMOM 24
10 DB Thrusters (35/25)
10/8 cal bike
7 Dball over the shoulder (70/50)
20 ab mat situps


Friday, February 15, 2019

CrossFit

EMOM 18
Back Rack Hold
30 sec with 85% of 1RM

Farmer Carry two hands
x200ft

Strict HSPU
7 reps
if 7 reps is easy, use deficit
scale as needed # of reps

Conditioning at 85% sustained effort
7 sets or 20 min whatever comes 1st
12 Assault Bike Calories
12 Russian Swings 70/55
1 min rest after each round.

RP-Fit BootCamp

Strength
Strict Press
4 x 10 @ 50%

Superset w/

touchdown pistols x 8
ghd back extensions x 10
:20 L-sit holds

Conditioning
3 Rounds
20 alt DB Snatch
20 box jumps
20 alt DB Snatch

Saturday, February 16, 2019

PALentines Day In-House Competition

NO CLASSES
8:00 am: Check-In
8:30 am: First Workout Briefing
8:45am - noon: All teams are guaranteed 3 workouts. Top 5 teams will compete in a finals workout.
1st, 2nd, 3rd place will receive cash prizes

Sunday, February 17, 2019

Engine Build

5 rounds
20 Cal Assault Bike
20 Cal Row
10 Burpees

at a sustained 85% effort

then

5 sets
15 push ups
run 10 full lengths of the gym
15 Air Squats
rest 1 min after each set