June 17 - 23, 2019

Monday, June 10, 2019

CrossFit

Front Squat Waves 22 min
8 - 6- 4, 3 total sets
50 - 60 - 65 %
45 sec between mini sets, then 2 min

Conditioning
4 sets , 1 min rest between ea
6 Ring MU
6 Squat Snatch 115/85
60 DU
14 min cap

RP-Fit BootCamp

Part A
Happy Birthday David "Hasselhoff"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
reps of:
Floor press 135/95
RKBS 55/35
Box Jumps
AMRAP 15, Down &Up

Part B
Partner Wod, Ascending Ladder
Partner 1: 2 wallballs + 2 cals AAB
Both: 2 synchro burpees
Partner 2: 2 wallballs + 2 cals AAB
Both: 2 synchro burpees
Partner 1: 4 wallballs + 4 cals AAB
Both: 4 synchro burpees
Partner 2: 4 wallballs + 4 cals AAB
Both: 4 synchro burpees
Partner 1: 6 + 6
Both: 6 synchro burpees
Partner 2: 6 +6
etc....AMRAP 15, each rd goes up by 2 reps


Tuesday, June 18, 2019

CrossFit

Strict Press + Push Press
2 + 3 @ 75% of best Strict Press
compound set with
Half Kneel single arm strict press x 8 per side, at a lighter weight

Conditioning
Chipper for time with a partner
80 Pistols
1000m Row
100 Hand release push ups
750m Row
125 single arm DB s2OH 50/35
500m Row

RP-Fit BootCamp

Tabata Tuesday
8 Rounds (20 sec work, 10 sec rest), 1 minute rest between tabatas
Tabata 1: alternating movements
Sandbag deadlifts
Burpee over sandbag
rest 1 min
Tabata 2: alternating movements
Battle rope waves (jumping or plate)
Lunges
rest 1 min
Tabata 3: alternating movements
Wallball situps
Bird dog planks
rest 1 min
Tabata 4: one movement
25 ft shuttle runs with vest
Must complete one full tabata (4mins) before moving on to next tabata

Strength - Front Squat
Build
5 sets or 20 mins of
3 Front Squats @ 85-87%
s/s
SA sotts press x 6 ea.
Dbl KB OH Split Squats x 6 ea.
Kneel to squat jump x 6

Stamina
EMOM16
1) 40 sec single unders
2) 10 front squats 95/65
3) Sled push, down + back
4) 150 ft Dball bear hug carry


Wednesday, June 18, 2019

CrossFit

EMOM 12
single arm DB bent over row
bench supported, AHAP x10 reps ea side

Upright flys with plates x12

RFESS with 2 sec pause at bottom x6 with light weight, one KB in contralateral hand (opposite hand to front foot)

Conditioning 5 sets at a sustained pace 26 min cap
HS Walk 40ft
Run 400m
L Sit hold 30 sec
6 DBALL over shoulder 100/70


RP-Fit BootCamp

Obstacle Day (35 min clock)
AMRAP35
Row 500M
Dball Carry Course (4 lengths)
Bike 8/6 Cals
Box Jump Gaunlet (4 lengths)
Bike 8/6 Cals
Burpee Sandbag Toss (4 lengths)
Bike 8/6 Cals
Row 500
20 Tire Stack Crawl Overs
Bike 8/6 Cals
Wall Shuffles (4 Lengths)
Bike 8/6 Cals
BW Plate Move X2 (Lunge + Sled)
Bike 8/6 Cals

Thursday, June 20, 2019

CrossFit

MisFit Clean Complex
in 20-25 minutes work to a heavy complex:
Power Clean + Power Jerk + Front Squat +Hang Squat Clean + Split Jerk
Will be programming around this number for a variety of complexes throughout the next 8 weeks

Conditioning
20-15-10-5
FS 135/95
Ring Dip
Assault bike Cal

RP-Fit Bootcamp

Strength - Shoulder Press
Build

5 sets of:
5 Push press @ 70%
compound set with
5 Strict pull ups
10 Db skull crushers

Stamina
EMO3M for 5 sets total
10 Push press 95/65
30 Mt. climbers
10 Wallballs, as high as possible

Conditioning
AMRAMP18
Teams of 2, Alt Rds w/ Partner
Row 250
10 Push Ups
10 KBS

Friday, June 21, 2019

CrossFit

Strength
Snatch + OHS
4 sets, 1 sn + 3 OHS with a 2 sec pause in bottom, @ 60%
on the 90 sec

3 min transition, from floor or rack

Barbell Split Squats 4 sets on the 2 min
x 8 ea @ 30% of BS 1 rm

Conditioning - 13 min cap
For time
50 Burpees
50 American KB Swings 55/35
50 TTB
partition reps as desired/any order, just have to complete all the reps

RP-Fit BootCamp

Conditioning, 20 min cap
Annie on the run
800m run
50 single unders
50 sit ups
400m run
40 single unders
40 sit ups
200m run
30 single unders
30 sit ups
100m run
20 single unders
20 situps
50m run
10 single unders
10 situps

Accessory Strength - 13 mins
3 sets, 2 min rest btw sets
45 sec max reps single leg glute bridge left
45 sec glute bridge hold
45 sec max reps single leg glute bridge right
45 sec glute bridge hold
CrossFit Mayhem

Saturday, June 22, 2019

RockPile Wod

Part 1 Solo
5 rounds for time (12 min cap)
Driveway run
3 Squat cleans 95/65
6 S2OH
9 deadlift

rest 5, grab a partner, and get ready for part 2

Partners 18 min cap
Hefty Frantasy Land
21-15-9
Thruster 115/85
pull up
15-12-9
Thruster 135/95
C2B pull ups
9 - 6 - 3
thruster 155/105
bar mu

Part 1 Solo Modified
5 rounds for time (12 min cap)
Driveway run
3 Front squats 95/65
6 S2OH
9 deadlift

rest 5, grab a partner, and get ready for part 2

Partners 18 min cap - Modified
Hefty Frantasy Land
21-15-9
DB Thrusters
Pull Ups

21-15-9
DB Thrusters
15-12-9
KB SDLHP

21-15-9
DB Thrusters
9 - 6 - 3
Rope Climbs


Sunday, June 23, 2019

Engine Build

Obstacle Race Training
4 rounds of:
600m run
250 ft farmer carry 70s/55s
400m run
30 second bar hang

4 sets of
15 burpees
Weight move* 100ft

athletes have to move 1 of each piece of equipment 100ft per round:
1 heavy DB
1 heavy KB
1 heavy ball
2 heavy plates at once - not farmer carry style

Athlete will perform 15 burpees then move each piece of equipment 100 ft (down and back) which will be 400 total feet of carrying objects per round