June 10-16, 2019

Monday, June 10, 2019

CrossFit

OLY DAY - 1RM Day

Perform a 1 RM Snatch

Perform a 1 RM Clean and Jerk

Athletes may participate in last part of RP-Fit class if they’d like.

RP-Fit BootCamp

Part A
EMOM20

1) 10 Back Squats (135/95)
2) 12 Ring Push Ups
3) 14 walking farmer's carry lunge (55/35)
4) 16 R-KBS 70-55
5) Rest

Part B
AMRAP 10
10 Pull Ups
10 Burpees to 6" Target
100m Med ball run


Tuesday, June 11, 2019

CrossFit

Conditioning
16 min cap
30-20-10
Deadlift 165/115
TTB
Cal AAB

Accessory Strength
Single Arm DB Bench Press
other arm at extension with DB x10

Anti-Rotation Squat x6 ea side

RP-Fit BootCamp

Strength - Shoulder Press
Pick One:
Build
23 mins to complete 5 Sets Of...
-8 Heavy Seated DB Press
ss w/
-2 Turkish Get Ups each side
-35 sec weighted planks
-16 Alt Bicep Curls

Stamina
EMOM20
1) SA, 4 Strict Press-> 4 Push Press
2) 15 Heavy Slam Balls 30/20
3) 12 Box Push Ups
4) :40s jump rope

Conditioning
AMRAP14
14 Cals AAB
14 Weighted Box Step Overs 45/35
14 Plate GTOH
14 Ab Mat Situps


Wednesday, June 11, 2019

CrossFit

Strength
EMOM 12
Tire Flips
x3-4 with perfect technique

Single Arm Farmer Carry
AHAP x 100ft

Front Rack Hold with 85-100%FS
x20 - 25 sec

Conditioning 25 min cap
Run 400m
15 pull ups
12 DB Hang Squat Cleans 50/35
rest 1 minute after each set
5 sets total

RP-Fit BootCamp

Part A - Endure
EMOM30
1) 10 Deadlifts (135/95)
2) 15 Wall Balls 20/14
3) 15 Shoot Throughs
4) 10 Burpees over bar
5) :35s L-sit
6) :35s weighted wall sit

Post Class/Buy-out:
400m run x 3 (1:1 rest)

Thursday, June 13, 2019

CrossFit

Strength
Strict Press + Push Press
3 + 3 @ 73% of best Strict Press
compound set with
seated single arm DB press x 8 ea side, at a lighter weight

Conditioning
Row 2k
at the 1 min mark, and EMOM after that
perform 1 thruster95/65, and increase the # of thruster reps by 1 rep each min
at min 1: 1 thruster, min 2: 2 thruster, until you either finish the 2k, or can’t complete the thrusters in the minute

RP-Fit Bootcamp

Obstacle Day (35 min clock)
Bike 20 Cals
200m Sandbag Run
Sled Pull + Push
200m Sandbag Run
12 Burpee Tall Box Crawl Over
200m Sandbag Run
12 Dball over tall box
200m Sandbag Run
50 ft bear crawl plate push
200m Sandbag Run
5 Rope Climbs
200m Sandbag Run

Friday, June 14, 2019

CrossFit

Strength
Single Leg RDL's , KB
x10 ea side

SA DB bent over row x10 each side, AHAP
3 to 4 sets of strength

Conditioning
4 rounds for time with a partner
30 KB snatch total 55/35
200m Med Ball Run 30/20
10 ring MU
30 GHD sit ups

RP-Fit BootCamp

Strength - Front Squat
Pick One:
Build
20 mins to complete 5 Sets Of...
-3 reps at 82-85%
ss w/
100ft Dbl KB Front Rack Carry
10 Hip Ext (weight opt'l)

Stamina
EMOM16
1) 8 Front Squats 135/95
2) 12 Jumping Lunges (light kb)
3) 0:15x2 Battle Rope Slams
4)Single Leg Squat to Box x 10ea

Rowing Intervals
3 Rounds
Row 0:50s/Rest 0:10s
Row 0:40s/Rest 0:20s
Row 0:30s/Rest 0:30s
Row 0:20s/Rest 0:40s
Row 0:10s/Rest 0:50s
**Score = total cals
**CrossfitHQ WOD

Saturday, June 15, 2019

RockPile Wod

Part 1 Solo
10 min amrap
Driveway Hill run
6 strict pull ups
8 Ground to OH Plate 35/25
10 OH Lunges with Plate
rest/transition 6-7 minutes

Part 2 Team of 3
Chipper, For Time 22 min cap
100 Cal AAB
75 HSPU
50 Squat Clean 165/115
75 Cal AAB
50 strictHSPU
25 Squat Cleans 185/125

Scaled Option
Part 1 Solo

10 min amrap
Driveway Hill run
6 strict pull ups
8 Ground to OH Plate 35/25
10 OH Lunges with Plate

rest/transition 6-7 minutes

Part 2 Team of 3
Chipper, For Time 22 min cap
100 Cal AAB
75 HR pushups
50 Dball Squats
75 Cal AAB
50 Box Pushups
25 Dball squats


Sunday, June 16, 2019

HAPPY FATHERS DAY
Engine Build

Part A
500mRow
15 Russian Swing 55/35
400mRun
10 Box Jump with step down
rest 1 min between rounds

Part B
5 rounds total, 4 rounds
40 DU
4 Tire Flips
10 Burpees
at a sustained pace