May 13-19, 2019

Monday, May 13, 2019

CrossFit

Strength
French Contrast
EMO3M for 5 sets total
Front Squat x 3 @ 64%
Broad Jump x 3
Jumping Switch Lunges x 8 total with light KB

Conditioning
30-20-10
Box Jumps
C2B Pull Ups
Single arm DB thrusters 50/35

RP-Fit BootCamp

Strength
E3MOM - 15
8 Deadlift @ 55%
8 Wall Balls (30/20) (12ft/10ft)
8 Jumping Lunges with light DB

rest 5

FGB - EMOM17
1) Goblet Squats (55/35)
2) Mountain Climbers
3) Jump Rope
4) DB Push Press (50/35)
5) AAB Cals
6) Rest


Tuesday, May 14, 2019

CrossFit

Oly
OHS x 3 with 2 sec pause in bottom
EMOM x 6 @ 50% of 1RM Sn
3 position Power + Sq snatch
4 sets at 67-70% of best Power Snatch
(1 power sn + 1 Sq at EACH pos)
30 min for all of Oly

Conditioning 10 min cap
21-15-9-6
Deadlift 205/155
HR Push Ups
TTB

RP-Fit BootCamp

Conditioning
E6MOM-30 (5 Rds)
500m/450m Row
Farmer's Carry 100ft. (70/55)
12 Floor Press
6 Dball over shoulder (100/70)
*Should have ~1 min rest, scale reps

Post Class Pump 3-4 Rds
Hammer Curls x 8ea
Banded Tricep Ext x 8ea
Banded Pull Aparts x10


Wednesday, May 15, 2019

CrossFit

Conditioning
22 minutes at a sustained effort
Bike 1000m/850m
12 Burpees
140ft Farmer Carry 70/55's
30 ft HS walk
(from KB area to water and back)
*athletes can take this as hard as they want*

transition to strength - 4 rounds or rest of class 18 min
Bicep Curls x 20 total alt
DB

Tricep Kick Backs x 10 ea
light DB

Split Squats x 10 ea
DBs/KBs

RP-Fit BootCamp

Strength
1 Strict Press + 4 Push Press
@80-90% strict press
5-6 sets, ss w/

8 plyo push ups
6ea plank w/ reach->knee to opp. Elbow
6ea banded paloff press

rest 3

Conditioning
AMRAP16-With Partner
"Carry On"
P1:
10 Plate GTOH 45/35
40 ft OH Plate Lunges
10 Burpees to plate
*Hold plate until P2 finishes run, pass off plate

P2: 300m run (800m/700m AAB)

Thursday, May 16, 2019

CrossFit

Strength
Power Clean + High Hang Power Clean + Hang Sq. Clean + 2 PP + Sp Jk
5 -6 working sets between 60 and 70% of 1RM
Clean and Jerk any Style

Conditioning
Alternate Rounds with a partner
200m/150m Rowing
3 Tire Flips
30 DU
Total of 10 rounds, ea partner does 5 rounds
Cap of 26min

RP-Fit Bootcamp

Strength (18 min)
Bear Complex From Rack
FS, PP, BS, PP
**(8 mins to get up to weight)
**EMOM10 of Complex

Conditioning (25 min cap)
Alt Rds w/ partner
Row 200m/150m (bike as sub)
3 Tire Flips/ Dball cleans as sub
65 Single Under
Total 10 rds, 5 ea partner

Friday, May 17, 2019

CrossFit

Conditioning 20 min cap
200m run
10 Squat Snatch 135/95
200m run
8 Squat Snatch 155/105
200m run
6 Squat Snatch 175/115
200m run
4 Squat Snatch 195/125
200m run
2 Squat Snatch 205/135
**scale weights appropriately**

20:00 - 25:00 get DL weight on bar , at 25:00

Strength, 16 minutes EMO2M
Accessory Strength 5 rounds
Deadlift x 10 ( 5 DL + 5 RDL) @ 38% 1RM DL
superset with
Strict Pull Ups x 10

RP-Fit BootCamp

Conditioning
AMRAP20
200m run
6 wall balls 20/14
6 DB Snatch
**reps go up by 2 each rd

EMOM 16
1) 10 Weighted Box Step Overs (35/25)
2) 12 Ring Rows
3) 12 WB cleans
4) 12 Plank Transitions (6high/6low)

Saturday, May 18, 2019

RockPile Wod

Conditioning
Teams of 3
6 minute segments
All start with a 400m team run, AMRAP the movement up to the 5 min mark, rest from 5-6 min
1: Power Clean and Jerk 135/95
2: Ring MU
3: FS 135/95
4: HSPU
5: GHD sit ups
Record # of reps after ea round

Modified Conditioning
1: DB Clean & Press
2: Pull Up Burpee
3: DB FS
4: Wall Walks/Box Pushups
5: Weighted Sit Ups


Sunday, May 19, 2019

Engine Build

6 minutes of AAB
6 minutes of running
6 minutes of rowing
1 min transition between each
2 total sets

Purpose here is sustained monostructural work, try to cover the same amount of distance in both rounds

5 Sets
25 DU
10 DBall reverse lunges 100/70
5 Burpees with a reach to 6'' above max reach