January 7-12, 2019

Monday, January 7, 2019

CrossFit

Strength
Power + Sq Snatch Cycling
2 Power Sn + 2 Sq Sn
5 sets at 70% of 1RM PS
EMO2M

Conditioning
12 min AMRAP
10 push press 115/85
12 box jumps
14 Deadlift 115/85
(16) 8 pull ups 6 c2b - 2 Bar MU

RP-Fit BootCamp

Strength
EMOM 24
M1: 15 Front Squats 95/65
M2: 0:40 Battle Rope Waves
M3: Partner Medball Sit-Ups
M4: 16 Single Leg Box Squats
M5: 0:40 Battle Rope Slams
M6: 0:40 Mountain Climbers

Conditioning
AMRAP12
400m Row
21 Sumo Deadlift High Pulls (70/55)
12 Burpee over Bar
goal is 3+ rounds


Tuesday, January 8, 2019

CrossFit

Warm Up and Core EMOM 12
Min 1: 10 cal Assault Bike or Row
Min 2: 40 sec L side plank
Min 3: 14 double KB sumo DL
Min 4: 40 sec R side plank
*increase weight on SDL thru w/u if needed*

Skill EMO3M, 4 Sets
HS walks, 40 ft. scale as needed
Weighted Pistol (to bench) x 6 ea side

Conditioning
EMOM 21
Min 1: Row 12 Calories
Min 2: 12 Burpee Over the Rower
Min 3: 12 Abmat Sit Ups

RP-Fit BootCamp

Warm Up and Core EMOM 12
Min 1: 10 cal Assault Bike or Row
Min 2: 40 sec L side plank
Min 3: 14 double KB sumo DL
Min 4: 40 sec R side plank

Strength/Skill 12
M1: 3x5 Feet Elevated Ring Rows
challenging height, not 15 UB
M2: 10 Dball Over Shoulder
M3: Dball Carry (same ball) 200'

Conditioning
21 Min Cap
150/120 Cal. Assault Bike
- Every 2 mins -
10 Pull Ups
15 Push Ups
20 Air Squats
Adapted from CrossFit Mayhem

Wednesday, January 9, 2019

CrossFit

Strength
EMOM 9
Front Squat
2 reps @67%

2 min transition

EMOM 9
Deadlift
2 reps @ 64%
drop at top

Conditioning
20-16-12-8
Assault Bike Calories
KB snatch 53/35
even # per arm

RP-Fit BootCamp

Conditioning
5 Rounds, 24 Min Cap
20 Wall Balls
500M Row
10 Burpees over Rower
1 Min Rest

Rest 5

12 Min Cap
21-15-9-15-21
Weighted Box Step Overs
DB Snatch

Thursday, January 10, 2019

CrossFit

Strength
Power + Sq Clean Cycling
2 power clean + 2 Sq. Clean
5 sets at 70% of 1RM PC
EMO2M

Conditioning
Partner Workout
17 min AMRAP
30 Plate Box Step Overs 45/25
25 Ring Dips
20 Pistols
15 Hang Power Clean 165/115

RP-Fit BootCamp

Strength
Back Squats
3 x 10 @ 58%

ss/ (4x)

30 Russian Twist
15 In Outs w/ weight
10 V-Ups

Conditioning
5 x 4 min AMRAP
1 min rest after each
70 Single unders
10 Deadlifts
10 DB Thrusters
10 DB Front Rack Lunges


Friday, January 11, 2019

CrossFit

Strength
Bench Press w/ accomodating bands attached to weights on ground
5 x 6reps @ 50% of 1RM with + bands
superset with Med Ball chest pass into wall x 5

Conditioning
18 min or 4 rounds at 85% max pace
15 Calorie Assault Bike
12 burpee pull ups
150ft farmer carry 70's/53's
40 DU

RP-Fit BootCamp

Strength/Skill: 20 min work
Sled Push Down & Back
40s Battle Rope
DB Seat Press
DB Curls

Conditioning
21 AMRAP
60 Cals
50 Wallballs
40 DB Snatches
30 Burpees
20 Sit Ups
10 ManMakers

Saturday, January 12, 2019

RockPile Wod

Conditioning
Partner 17.4 with partner 20 min AMRAP
75 Deadlift 225/135
75 Wall Balls
75 Cal Row
75 HSPU

then,

4 rounds post workout
Sidelying External Rotations
with plate x 8

Half Kneeling KB OH press
x 8 ea arm

Active Front Plank
x 15 seconds

Ring Supports
x10 sec top, x 10 sec bottom

Madeline Reale