July 29 -August 4, 2019

Monday, July 29, 2019

CrossFit

Front Squat Waves , Week 7
6 - 4 - 3 @ 63% 69% 74%
3 total sets, 2 min rest after the set of 3

during rest, superset with

GHD Hip Extension x 8, weighted

Conditioning
16 min cap with a partner
Row 150/130 cal
EMOM 4 synchro burpees
in remaining time until 16 min
AMRAP Clusters 165/115
(squat clean thruster)

RP-Fit Bootcamp

Strength

Build
5 sets of 5 deadlifts
@75% of 3RM

superset with

10 SA bent over row
10 DB Shrug AHAP
8 DB RDL

Stamina
EMOM16
8/6 cals AA/B
8 Deadlifts
8 Lateral burpee over bar
:40 Farmer’s hold AHAP

Conditioning
AMRAP 18
100 air squats
:90 plank
80 lunges
70 situps
60 push ups
50 air squat
40 lunges
30 situps
20 push ups
10 50m sprints
*after each movement complete 6 burpees


Tuesday, July 30, 2019

CrossFit

Strength
Snatch
on the 90 second for 8 sets
1 Power Snatch + 1 Squat Sn
these are at 80-85% of your best Power Snatch

Conditioning
200m Run before each rd
20 - 16 - 12 - 8
DB SA thruster 50/35
C2B Pull Ups
*run is middle pillar, top of driveway*

RP-Fit Bootcamp

Part 1
10 mins AMRAP
40 single unders
30 GTOH w/ Plate 45/35
20 Box Step Overs w/ plate
10 slam balls 30/20

Part 2
5 Rounds (25 mins)
E4MOM
200m sandbag run
20 wallballs 20/14
Then in remaining time:
AMRAP Cals on Rower
Rest 1 min btw rounds

Wednesday, July 31, 2019

CrossFit

Strength
Clean and Jerk misFit week 5
PC + HSC + PJ + SJ
5 sets at 82% of max complex weight
half kneeling single arm strict press
with DB x 8 ea

Conditioning
3 rounds for time
20 AAB cal
20 KB Swing 55/35
20 TTB

RP-Fit Bootcamp

Strength
Build
Back Squat - 20 Rep WK3
20 mins to build up to moderately
heavy 20 reps set, should be
5-10 #'s heavier than last week

Stamina
EMOM16
1) 8/6 AAB Cals
2) 8 Back Squat 155/105
3) 10 Leg Ext (hold back of ghd, raise legs to parallel)
4) Birddogs w/ probar(SC)

Conditioning
EMOM20
1) Heavy Sled Push (1 length)
2) :40s ball move shuttle runs
3) 10 Dball over shoulder
4) 15 DB Thrusters 35/20

Thursday, August 1, 2019

CrossFit

"Triple 3"
3km Row
300 DU
3 mile run
*this is a lot of DU, scale the # of DU if you believe this is too many for you, especially being right before the run
**scale to 2k, 200, 2 mile if finishing under 47 min is out of the question

RP-Fit Bootcamp

Obstacle Day

AMRAP 36
w/ partner

Bike 2k
10 Tire Tower w/ ball 20/14
200M Buddy Carry (or Sandbag)
14 dball over box wall passes
300M Bucket Carry
Accum. 2min hang from bar
--Partner back rack lunges 115/85
400M Log Run
20 synchro burpees over log
20 synchro log squats
500M Run (400 back to main)
30 total burpee over box wall
30 med ball situps

Friday, August 2, 2019

CrossFit

Strength
2 strict press + 3 push Press
5 sets @ 76-80% of 1RM SP

compound set with

half kneeling single arm strict press
with DB x 8 ea

Conditioning
AMRAP 22
400m Farmer Carry 70s/55s
40 Wall Balls
30 power snatch 75/55
6 rope climbs

RP-Fit Bootcamp

Strength
2 strict press + 3 push Press
5 sets @ 76-80% of 1RM SP
compound set with
half kneeling single arm strict press with DB x 8 ea

Conditioning with a partner
AMRAP22
400m Farmer Carry 70s/55s
40 Wall Balls
40 DB Snatch 50/35
6 rope climbs / 12 pulls

Saturday, August 3, 2019

RockPile Saturday

Team of 3
AMRAP 15
45 cal AAB
40 GHD Sit Up
35 Squat Clean 135/95

1 min transition

AMRAP 15
15 synchro bar facing burpees
20 Ring MU
25 Deadlift 275/185

Modified RP-Fit

Team of 3

15 min amrap

45 cal AAB

40 GHD Sit Up / med ball SU

35 DB Squat Clean 50/35

1 min transition

15 min amrap

15 synchro bar facing burpees

20 burpee + pull-ups (banded/jumping/ring rows)

25 Deadlift 225/165

Sunday, August 4, 2019

Engine Build