Feb 4 - 10 , 2019

Monday, February 4, 2019

CrossFit

Strength
Primer EMOM 4
Power Clean, Hang Power Clean, FS, Pjerk, Sp Jk
at light weight

then, on the 90 sec

Power Clean, Hang Sq. Clean + Sq Clean (touch and go)
6 sets at 70% of 1rm Power Cl

Conditioning
30sec on/30 sec off
4 rounds
Assault Bike
Double Unders
Sled Push
Burpee Pull Ups

RP-Fit BootCamp

Strength
Back Squats (Week 7)
8 x 3 @ 80%

Superset w/

6 Banded Pushups
12 Banded Pulls Downs
12 Banded Pull Aparts

Conditioning
Monday Gone Bad (1 min each)
Min 1: DB Thrusters 50/35
Min 2: KB Sumo DL High Pulls 55/35
Min 3: Box Jumps 24''/20''
Min 4: Burpees
Min 5: Row Cals
Min 6: Rest


Tuesday, February 5, 2019

CrossFit

Strength
4 rounds for quality

Touchdown Pistols
6 ea leg, KB in goblet position

Ring Dips
3 strict ring dips + 7 kipping ring dips + 10 sec top support hold

DB SA bent over row
x 6 ea side at challenging weight

Conditioning
EMOM 24
1: 12 Box Step Overs w/med ball
2: 12 KB Goblet Sq. 55/35
3: 12 Decline Push Ups
4: 12 Ring Rows

RP-Fit BootCamp

Conditioning
Challenge 1
Part 1 (18min)
Event 1 21-15-9
Cal Bike
Goblet Squats
Box Jumps 24/20
KB swings 70/55 -----55/35.

Rest 4

Part 2 (24 min)
EMOM
10/8 Cal Bike
15 Wallballs (behind Bike)
Sled Push (skinny turf, down & back)
25 Ft Shuttle Runs (:40s)

Wednesday, February 6, 2019

CrossFit

Strength
Primer, EMOM 4
Power Sn + Hang Power Sn + Sn Grip Push Press + Heaving Sn Balance x 2

then, on the 90 sec..

Power Sn + High Hang Sq. Sn + Below Knee Sq. Sn
6 working sets at 72% of 1 RM Power Sn

Conditioning
Nautical Nancy
5 rounds
500m Row
15 OHS 95/65

RP-Fit BootCamp

Strength
Warm Up Deadlift (6)

EMOM 15
Min 1: 3-3-3 Deadlifts @ 65%
Min 2: 2x:15 Battle Rope
Min 3: 100 ft Dball Shoulder Carry

Conditioning
AMRAP 18
15 Air Squats
15 DB Push Press
15 Burpees
15 Knees to Elbows / V-Ups
3 Rope Climbs/Pulls

Thursday, February 7, 2019

CrossFit

Strength
Bench Press emo2m
5 x 4 with 2 sec pause at chest
60% of 1rm bench

2 min transition to

Back Rack Lunge emo2m

4 x 6 each @ 60% of 1rm BS

Conditioning
4 rounds for time
15 C2b pull ups
10 Deadlifts 185/125
5 Bar Facing Burpees

RP-Fit BootCamp

Conditioning
Challenge 2
Chip Away
100 DU / 150 SU
80 Wall Balls
60 plate ground to overhead
40 OH lunges with plate
20 burpee box jump overs
100 DU / 150 SU

Remaining Time Strength
Min 1: Tire Flip x4
Min 2: Bulg Split Squat 8 ea.
Min 3: Side Plank w/ arm bar (:20 ea)
Min 4: Single Leg Squat to box


Friday, February 8, 2019

CrossFit

Strength/Skill
Skill/Gymnastics 4 rounds
Legless Rope Climb x 2
Back Rack holdx20 sec 1rm BS
focus on bracing and breathing
30 minutes

Conditioning at 85% sustained effort
On the 3 minute
1k Assault Bike
5 rounds

Rest 3 min, at 18:00 complete:
E2MOM 12
1 round of cindy
strict on the pull ups, as perfect push ups as possible

RP-Fit BootCamp

Strength
16 EMOM
1: Battle Rope :15x2
2: 30s Planks w/ weight
3: Farmer's Carry 150 ft
4: Box/Bench Dips x12

Conditioning
Challenge 3:
Rowing Upstream
10 min AMRAP
5 Pull ups / Ring Rows
10 Sit Ups
15 Air Squats

rest 2 min

1km Row for time

Rest 3 min

Min 20-30
Accumulate 90/80 Cals
SA KB OH Squat (5 each side)

Saturday, February 9, 2019

RockPile Wod

Strength
EMOM 7
1 FS @ 78%

2 min transition

EMOM 7
2 deadlift @ 70% + small bands
no touch n go

Modified Strength
EMOM 7
1 FS @ 78%

2 min transition

EMOM 7
2 deadlift @ 70%

Conditioning
Teams of 3, For 24 min
Part 1 : For Time
Row 120/100 cals
other two athletes hold partner deadlift 315#/225#

in remaining time, amrap the following Part 2
*50 HSPU
*50 Box Jump over
*50 TTB
50 DBALL over shoulder
*while an athlete is working, there always has to be a 45#/35# plate off the ground, and a 55/35# kb off the ground.

Modified Conditioning
Teams of 3, For 24 min
Part 1 : For Time
Row 120/100 cal
other two athletes hold partner deadlift 225/185

in remaining time, amrap the following Part 2
*50 DB Strict Press
*50 Box Jump over
*50 Elevated Feet Ring Rows
50 DBALL over shoulder
*While partner working #45/35 Plate Off Ground & #55/#35 KB Off Ground

Sunday, February 10, 2019

Engine Build

5 sets of the following
30s one/30s off
Assault Bike
Rowing
DU
*new movement each 30 sec

1 minute stations
Burpee to a plate
Box Step Overs with light DB
Farmer Carry

Madeline Reale