Feb 18 - 24, 2019

Monday, February 18, 2019

CrossFit

Strength
10 Weeks
Back Squat Drop Set Program
Week 1
3 × 3 @ 70% on the 2 min
3 x 3 @75% on the 2 min
Then
1 drop set at 60%, ME set

Conditioning 13 min cap
4 rounds for time
10 Thrusters 95/65
1k Assault Bike
15 C2b

RP-Fit BootCamp

Strength
EMOM 20
1) Deadlifts 3x3 @ 50%
2) 0:30 Shoot Thrus
3) 12 Empty Bar Front Rack Step Ups
4) 12 Alternating Side Planks

Conditioning AMRAP 13
60 Cals Row
50 Hanging Knee Tucks or VUps
40 Wallballs
30 DB Snatches
20 Wo-Man Makers


Tuesday, February 19, 2019

CrossFit

Skill/Strength
4 rounds of accessory strength
DB Bench Press, single arm x 10 ea arm
DB single arm bent over row x 10
Lateral Lunges with KB in goblet pos.x10 total, alternating

Conditioning
3 rounds with a partner 18min cap
40 Pistols
40 Power Snatch 75/55
40 HSPU

RP-Fit BootCamp

Strength
Back Squats (Week 9)
8 x 2 @ 84%

Superset w/

4 Turkish Get Ups
3 Pull Up Negatives

Conditioning AMRAP 18
75 Single unders
15 Russian KBS
10 Ab Mat Sit Ups
15 Assault Air Bike Cals

Wednesday, February 20, 2019

CrossFit

Oly/Strength Day
1 and 1/4 Front Squats
6 x 2 @ 64%

Clean + Hang Clean
5 x (1 + 2) @ 62% of 1RM clean

Jerks
5 x 2 (1 Power Jerk + 1 Split Jerk) at 62%

RP-Fit BootCamp

EMOM30
1) 100ft Sled Push
2) 4 Tire Flips
3) 2 Rope Climbs
4) 120ft Dball shoulder carry

Then

21-15-9
DB Thrusters
Burpees
(8 min cap)

Thursday, February 21, 2019

CrossFit

Strength
3-4 rounds
Dball Bear Hug Carry x 100ft
Bar MU x 5 reps
Single Leg Hip Bridges x 10ea leg (shoulders on bench, bar on hips)

Conditioning 20 min @ 85% intensity
300m/250m row
15 Box Step Overs 25/15# plate
15 Russian KB swings 55/35
15 Abmat sit ups

RP-Fit BootCamp

Conditioning 35 min cap
”We Run This”
10 Rounds (30/20)
10 Bear hug front squats
3x Run
10 Wallball slams
3x Run
10 OH Lunges
3x Run
1 min rest between rounds
*must carry wallball on 3rd run each set


Friday, February 22, 2019

CrossFit & RP-Fit BootCamp

CROSSFIT OPEN WEEK 1
All classes will be performing 19.1

Strength
From Floor @ 40% of best snatch
2 sn grip push press + 3 OHS
3 sec pause in bottom, 4 sets before starting the snatches, 6 min max

Snatch + Hang Sq. Snatch
1 @ 62 %
1 @ 67
1 @ 72
1 @ 74
1 @ 76
1 @ 78%

Saturday, February 23, 2019

RockPile Wod

Strength 6 sets on the 90sec
Sumo Deadlifts
6 reps @ 65% of 1RM conventional DL
5 Goblet Squat 70/55
5 push ups w/ vest/weight on back, something challenging
from start to finish 9 minutes

Conditioning each has 10 min cap last part take the rest of time in class
Teams of 3
40-30-20-10
Bench Press 135/155/185/205(m) 95/105/125/135(f)
Front Squats 115/155/185/205(m) 85/105/125/135(f)

rest 2 min

21-15-9 DL
15-12-9 ring mu
Deadlifts 315/225
Ring MU

rest 2 min

For time, finish bike, then complete row
Assault Bike 4k
Row 2k

Sunday, February 24, 2019

Engine Build

4800m Bike
rest 2min
3200m Bike
rest 1 min
1600m Bike
rest 3 min
repeat 2 more sets

6 Sets
Row 400/350m
Single Arm Farmer Carry 100ft
15 single arm Russian Swings
Single arm Farmer Carry 100ft
15 single arm russian swings