January 14 - 19, 2019

Monday, January 14, 2019

CrossFit

Skill/Carry
4 rounds
Legless rope climbs x 2
Sled Push w/ BW on sled down and back

Conditioning
Part 1, 85% max pace
2k Assault Bike
50 burpees - keep a sustained pace on burpees

Part 2, 4 rounds
15 Russian KB swing 70/55
40 DU
rest 20 sec after each rd
each rd is fast

RP-Fit BootCamp

Strength
Back Squats week 5
3 x 10 @ 62%
Hypertrophy phase

Superset with

4 rounds (start & finish on)
25 lat pull downs
25 pull aparts
10 banded pushups
10 bent over rows ea. arm (DB)

Conditioning
Part 1
1k Row
50 burpees

(rest 1 min)

Part 2, 4 rounds
15 DB Push Press (35/25)
60 single unders
rest 20 sec after each rd
each rd is fast


Tuesday, January 15, 2019

CrossFit

Strength
Clean Complex
PC+ HSqC + PJk + SpJk
5 sets on the 2 min @ 65% of weakest lift in the complex

Conditioning
3 rounds FT, 4 min cap ea miniwod
10 Ring Dips
10 Front Squat 135/95

rest 2 then 3 RFT of

5 Bar or Ring MU (athletes choice)
10 Deadlift 135/95

rest 2 then 3 RFT of

10 GHD sit up
10 S2OH 135/95

RP-Fit BootCamp

Conditioning
"The Seven"*
7 Rounds for Time, 35 min cap

7 Box / Pike Push Ups
7 Thrusters DB (50/35) (s/b heavy)
7 Knees to Elbow / V-Ups
7 Heavy Deadlifts (225/135)
7 Burpees
7 KB Swings (70/55)
7 Pull Ups / Banded / 14 Ring Rows

Remaining Time: Accumulate Bike Cals @ 80% Effort
*"A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46."

Wednesday, January 16, 2019

CrossFit

Conditioning
16 min cap
4 rounds of Cindy
750m row
18 front rack lunges 115/80
3 rounds of cindy
500m row
12 front rack lunges 155/105
2 round of cindy
250m row
6 front rack lunges 185/120

Strength
Bench Press Waves
4 sets of 6-4-2 @ 62-68-72% of 1rm bench

superset with

Banded Push Up x5

RP-Fit BootCamp

Conditioning
4 rounds of Cindy
750m row
18 front rack DB lunges 35/25
3 rounds of cindy
500m row
12 OH Plate lunges 45/35
2 round of cindy
250m row
6 front rack DB lunges 50/35

Strength/Skill 24 min work
Sled Pulls x2
For 0:30 seconds complete AMRAP of 10 battle rope waves + 1 bottoms up burpee
Weighted Planks
For 0:30 seconds complete AMRAP of 10 battle rope waves + 1 bottoms up burpee
5 Dball squats, carry 40ft, 5 squats, carry back

Thursday, January 17, 2019

CrossFit

Strength
EMOM 9
2 front squat @ 70%
into 2 min transition
EMOM 9
2 Deadlift at 66%
drop at top

Conditioning
15 minutes or 4 rounds @ 85 intensity
12/10 Assualt Bike cals
12 Med Ball Sit Ups
12 Box Step Overs w/ med ball
12 KB Suitcase deadlifts 55's/35's

RP-Fit BootCamp

Conditioning
EMOM 25
Min 1: 12 DB Thrusters (50/35)
Min 2: 20 Tuck Throughs
Min 3: 20 Upper Body Twists
Min 4: 20 Opposite Hand to Toes
Min 5: 3x5 Ring Rows (feet on plate)

5 min rest

15 Min AMRAP
150 Ft Farmers Carry (70/55)
25 Wall Balls 20/14
15 H/O Pushups
3 Rope climbs / 6 rope pulls


Friday, January 18, 2019

CrossFit

Conditioning
Open Workout 15.5 14 min cap
27-21-15-9
Calorie Row
Thrusters 95/65

rest 10 mins

12 min AMRAP with a partner, can be at moderate intensity
60 DU each
40 Power Clean 95/65
40 TTB

RP-Fit BootCamp

Conditioning
27-21-15-9
Cals on Bike
Push Press off rack (95/65)

rest 10

12 min amrap
60 single unders
40 OH PLate Lunges
20 ab mat sit ups

Saturday, January 19, 2019

RockPile Wod

Strength
Snatch Complex
PS + HSqSn+ 2 OHS
5 sets on the 2 min @ 70% of 1RM of SqSn

Modified Strength
Deadlift Wave, perform back to back, rest after 3 sets, 4 Rds
5 @ 50%
4 @ 52%
3 @ 54%

Conditioning
With a partner For time
No rest between sections, move thru
3 rounds
20 GHD sit ups
30 Wall Balls
3 rounds
12 Ring MU
20 SDHP 115/80
3 rounds
12 Power Snatch 115/80
20 lateral burpees

Modified Conditioning
3 rounds
20 weighted situps/vups
30 Wall Balls
3 rounds
12 Pull Ups / Ring Rows
20 SDHP 115/80
3 rounds
24 DB Snatches 50/35
20 lateral burpees

Madeline Reale