January 28 - Feb 3, 2019

Monday, January 28, 2019

CrossFit

Strength
Oly
PC + Hang Sq. Clean + Pjk+Spjk
at 70% of weakest lift in complex
5 working sets

Conditioning
with a partner, 12 min amrap
70 wall Balls
18 ring MU
10 thrusters 165/115

RP-Fit BootCamp

Strength
Back Squat W6
3x10 @ 64%

superset w/

15 seated banded pull downs
15 banded pull aparts
4 Turkish Get Ups (2 ea)

Conditioning
AMRAP 12
10 lungsters 35/25
15 ring rows
20 ab mat situps


Tuesday, January 29, 2019

CrossFit

Strength
EMOM 8
2 FS @ 74%

2 min transition into

EMOM 8
2 deadlift @ 68% + small bands

Conditioning
14 min cap, retest from week 1
Christine
3 rounds for time
500m Row
12 BW deadlifts
21 Box Jumps

RP-Fit BootCamp

Conditioning
Part A
6 Rounds, 18 min cap
60 single unders
12 push up to renegade row
10 shoot throughs

rest 5

Part B
14 min clock
2, 4, 6, 8, 10, 12, 14, 16, 18, 20
Cals on AAB
2, 4, 6, 8, 10, 12, 14, 16, 18, 20
Wall Balls
athlete can go back down ladder if time allows

Wednesday, January 30, 2019

CrossFit

Conditioning
34 minutes
3 rounds with a partner
perform each for 2 min at an 85% intensity

Assault Bike
Sled pull and push
Burpee Pull Ups
Front Rack double KB carry
Box Step Overs 30/20# Med Ball

rest 2 min after one whole round
no transition time between movements

Strength
Post Workout /Class Accessory Strength
Lateral Lunges x 5 ea side goblet style KB
GHD Hip extensions, weighted 2 sec hold at extension
Ring support holds 10 sec top, 10 sec bottom

RP-Fit BootCamp

Conditioning
EMOM30
1: 0:40 jumping air squat battle ropes
2: 200 ft. farmer's Carry w/ DB 70/55
3: 7 Dball over the shoulder
4: 0:40 battle rope waves
5: 50 ft. plate push 45/35

Skill/Core
10 supermans w/ light plates
20 russian twists
10 alternating pistols

Thursday, January 31, 2019

CrossFit

Strength
Oly
PS + 2 HngSqSn +1 OHS @ 70% of ps
on the 2 minute
5 working sets

Conditioning
10 min amrap
5 S2OH 135/95
10 Back Squats 135/95
15 GHD sit ups
40 DU

rest 4

then with a partner
160/120 cal assault bike
every 20 cals M/ 15 cals F
perform 4 tire flips (2 ea)

RP-Fit BootCamp

Strength
0:30 OH Hold
8/10 Ring Pull Ups
Bicep curls x 12 ea. arm
4-5 rounds, 20 mins

Conditioning
EMOM12
6 Push Press
remaining time, max burpees
goal 80+ burpees

rest 2 min

Row 1k for time


Friday, February 1, 2019

CrossFit

Conditioning
EMOM 24
1: 100ft bear hug walk
2: 8 strict weighted pull ups
3: 150ft farmer carry
4: 12 bent over row barbell 135/95
alternate between grip styles

Strength/Skill
weighted planks
4 x 45 sec

sidelying external rotation
4 x 8 each arm

weighted step ups, front rack double KB
4 x 6 each leg

RP-Fit BootCamp

Conditioning
For time, 23 min cap
9 DBall Front Sq
2,000m AAB
15 DBall Front Sq
2,000m AAB
21 DBall Front Sq
2,000m AAB
Every 3 squats, complete
25 ft bear hug carry

rest 4

80-60-40-20
Single Unders

40-30-20-10
Ab Mat Sit Ups

Saturday, February 2, 2019

RockPile Wod

Strength
Bench Press wave sets
4 sets of 5-3-1 @ 67-72-76%
of 1rm bench

after last set of bench press, max push ups 2 minutes
Army PT test

Modified Strength
Deadlift Wave Sets
4 sets of 5-3-1 @ 67-72-76%
of 1rm deadlift

superset w/
0:30 plank holds
10 dead bugs

after last set of bench press, max push ups 2 minutes
Army PT test

Conditioning
chipper - with partner: For Time 25 min cap
80 KB Swing 70/55
80 c2b pull ups
60 DB Snatch 70/55
60 box jumps
40 Squat Snatch 115/85
40 bar mu

Modified Conditioning
chipper - with partner: for time 25 min cap
80 KB Swing 55/35
80 pull ups / ring rows
60 DB Snatch 55/35
60 box jumps
40 OH Squat 75/55
40 C2B / pull ups

Sunday, February 3, 2019

Engine Build

1.5k assault bike
15 burpee box step overs
20 Single arm DB OH lunge (10/10) 35/25
40 DU

rest 2 minutes
4 total rounds

then

5 sets
250m Row Sprint
rest 3 min after efforts
these are 95+% efforts

Madeline Reale