March 25 - 31, 2019

Monday, March 25, 2019

CrossFit

Back Squat Drop Set Program
Week 6
6 × 5 @ 55% this is on the 90 sec
Then
Perform 12 reps at 40% of 1RM BS at a tempo of 1 0 X 2
^ this means 1 second/controlled on descent, no pause/normal change of direction in bottom, fast on ascent- 2 seconds at top to take a breath. The goal is this is a controlled, 12 rep set being rhythmic and controlling breath during back squats with proper bracing

Conditioning
24 min cap
2 rounds for time with a Partner
40 Pistols
50 HSPU
60 American Swings 55/35
70 Wall Balls
160 (80 each) DU

RP-Fit BootCamp

Part 1 - Challenge WOD (18 min)
21-15-9
AAB Cals
Goblet Squats
Box Jumps (24/20)
KB Swings (70/55-----55/35)

rest 4

EMOM 20
10/8 Cals AAB
15 Plate GTOH (35/25)
Farmer's Carry 200 ft
25 Ft Shuttle Run (0:40s)


Tuesday, March 26, 2019

RockPile Wod

ATHLETE OF THE MONTH WORKOUT

Strength 20 min
Strict Press + Push Press
2 + 4 @ 65-70% of best strict press
5-6 total working sets
(CrossFit will take from the floor, RP-Fit will take from the rack)

Superset with

Rope Climb
This is a skill session
Perfect your desired technique on the Rope Climb
Keep overall volume low as Thursday has rope climbs

Conditioning 25 min cap
ROCKSTAR DAN
3 rounds
2010m Assautlt Bike
24 Pull up -> TTB (12 ea)
6 Power Clean 155/105
comp for power cleans is 185/125

RP-Fit Conditioning
RockStar Dan
3 Rounds
2010m assault bike
12 pullup-->12 ttb
6 db clean

Wednesday, March 27, 2019

CrossFit

Weightlifting Day
warm up: dynamic, then snatch balance complex with empy bar and very light weights
1 Power Sn + Pwr SnBalance + 1 Heaving SB

Snatch Pulls
1. 1 with 2 second pause at knees, slight arm bend at hip and violent shrug

Snatch + Hang Snatch + OHS
5 x 1 @ 72% of 1RM Snatch

Clean and Jerk
1 squat clean and jerk
5 - 6 singles at or above 75%
but not over 80%
then 4 sets of doubles at 60% 1RM

RP-Fit BootCamp

Conditioning
Challenge WOD
Chip Away
100 DU/150 SU
80 Wall Balls (20/14)
60 plate ground to overhead (45/35)
40 OH lunges w/plate
20 burpee box jump overs
100 DU/150 SU

Remaining Time

Strength (3-4 rounds)
-8 each side Single leg db step up (weight in each hand)
-side plank 35s each side
-40 sec hang from the bar

Thursday, March 28, 2019

CrossFit

Strength
Bench press
4 x 2.2.2 @ 76%
15 sec between clusters

superset with a complex of

8 KB Deadlift
6 russian swings
4 American swings
focus on keeping the core locked down and not over extending with the KB in overhead position

Conditioning
5 rounds for time
Row 400/350m
16 KB s2oh (SA, 8 per side) 55/35
8 Deadlift 185/125
2 Rope Climb
start legless then use feet

RP-Fit BootCamp

Conditioning 4RFT (14 min)
15 floor press
50 single unders
250m row/500m AAB

rest 4

EMOM 20
-5 DBall front squat
-200ft farmers carry
-12 DB deadlifts
-11/9 AAB cals


Friday, March 29, 2019

CrossFit

Skill/Strength
3 to 4 sets, as desired
Ring MU or work on transition and press out drills
x40% max effort set

Back Rack Lunge
x 10 total @ 40% of best back squat

Conditioning
25 min cap
1600m run
30 strict pull ups (weight vest comp)
45 ring push ups (weight vest comp)
90 Air Squat (weight vest comp)
600m run
15 strict pull ups
30 ring push ups
60 air squats

RP-Fit Bootcamp

Conditioning
Challenge WOD
Rowing Upstream
10 min AMRAP
5 pull-ups
10 push ups
15 air squats
rest 2 min
1k row for time

rest 5 min

Strength EMOM 20
1: Battle Rope :15x2
2: 40s Planks w/ weight
3: Dball Carry 150 ft
4: Bench/Box Dipsx12


Saturday, March 30, 2019

RockPile Wod

CrossFit
Two part team workout
Team Conditioning
Teams of 3
3 rounds FT
18 Squat Cleans 155/105
18 Bar MU
18 Bar Facing Burpees
15 min cap, all teams rest from 15-20min

then 22:00 rest of class if needed

Chipper FT
100 assault cals
90 TTB
60 burpee box jump overs
60 DB Squat Snatch 50/35
**partition reps between teammates as needed*

RP-Fit Bootcamp Conditioning A
Teams of 3
3RFT
36 DB Front Squats
36 ring rows
36 Burpee over the DB
5 min Rest then
100 cal row
120 ab mat situps
60 burpee box jump overs
60 DB Snatch (50/30)

Sunday, March 31, 2019

Engine Build

2 x 400m run
4 x 200m run
2 x 400m run

3 -4 sets as time allows
150ft Double Front Rack KB Carry
20 x Sumo DL with KB's
Side Plank x 40 sec (ea)