May 20 - 27, 2019

Monday, May 20, 2019

CrossFit

Strength
EMO3M for 5 sets total
French Contrast
Front Squat x 3 @ 68%
Box Jump x 4
Weighted Jumping Squats x 5 with light KB

Conditioning
15 min cap
9 - 15 - 21
S2OH 135/95
Lateral Burpee Over Bar
Cal Row

RP-Fit BootCamp

Conditioning Part A (18 min cap)
28-21-15-9-6-3
Calorie Row
DB Thruster (35/25)

rest 6

Pump Sesh
3-4 rounds for 12 min
alternating DB row 18 total
30 ft DB walk
10 plate rows

Burnout set (4 min)
10 to 1
DB Raises
Hammer curls


Tuesday, May 21, 2019

CrossFit

Part A
3 rounds for time 18 min cap
20 Russian KB swing 70/55
20 alt Pistol Sq
20 Ring Rows
20 Assault Bike Cals

5 minutes rest

Part B
18 min cap
3 rounds for time
20 DB snatch 50/35
Driveway Run
20 air squats
20 GHD sit ups

RP-Fit BootCamp

Strength
E3MOM 15
8 Deadlift 165/105
4 broad jump
8 jumping squats w/kb

Rest 5

Conditioning
Modified 13.3
AMRAP 18
150 Wallballs 20/14
180 jump rope
30 pull ups


Wednesday, May 22, 2019

CrossFit

Strength
Deadlift 5 x 8 ( 4 DL + 4 RDL) @ 40% 1RM DL
Complete these movements during rest between DL sets
DB/KB Reverse Lunges x8 one in ea hand , one leg at a time
Single Arm Standing DB Strict Press x 10 ea arm

Conditioning
Running Intervals 25 min total
6 x 400m intervals with 90 second rest
each effort should be moderately difficult, but not so hard that you aren't ready for another good effort 90 seconds later

RP-Fit BootCamp

Strength
1 RM Strict Press
superset w/
20 banded crunches
reverse lunge right+reverse lunge left+1 kb swing x10

Conditioning
For Time (14 min cap)
30 DB Push press
60 DB Box Step Overs
30 DB Push Press
30 burpee box jumpsAB)

Thursday, May 23, 2019

CrossFit

Strength
Snatch Pulls EMOM 5
1 from hang(above knee), 1 from ground. Drop between.
at 80% of 1RM snatch

Snatch 1.1 @ 80%
5-6 working sets

Conditioning
20 min Partner AMRAP
30 Wall Balls 30/20
1k bike
10 Power cleans 165/115

RP-Fit Bootcamp

Conditioning Part A (20 min)
3x1k row repeats
rest 2 min between sets

Rest 5

Conditioning Part B - 4 RFT (18 min cap)
400m sandbag run
15 push ups
16 DB bent over rows
30 air squats
Sandbag run can be up to 50lbs

Friday, May 24, 2019

CrossFit

Conditioning 30 min
Every 15 min for 2 sets
20 Burpees over the erg
30 chest 2 bar
500m row
100 double unders
500m row
30 push up
20 Burpees over the erg

RP-Fit BootCamp

Conditioning
Partner Workout
35 min AMRAP
1600m bike
14 dBall over the shoulder
20 partner medball
40 DB snatches
60 burpee db hops

Saturday, May 25, 2019

RockPile Wod

Crossfit Strength
Clean Complex
Power Clean + Sq. Clean + Jerk (any style)
5 - 6 working sets between 72-80%

Crossfit Conditioning
Team of 3, 2 rounds for time
800m Run
30 Ring MU (60 pull ups scaled)
60 OHS 115/85
90 TTB

Bootcamp Strength
Bear Complex from the rack
1 front squat+1 push press+1 back squat+ 1 push press
5 - 6 working sets between 72-80%

Bootcamp Conditioning
Team of 3 - 2 rounds for time
800m Run
90 ring rows
60 double KB front squat (55/35)
90 hanging knee tucks


Sunday, May 26, 2019

Engine Build

For 20 minutes
Assault Bike
1 min on 1 min off /walk rest
men >65rpm
women >56rpm

4 rounds, sustained pace
Row 500m/450m
15 Box Step overs with plate
15 Bench Press 115/85

Monday, May 27, 2019

Memorial Day

MURPH
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Comp: All with a Weight Vest (20/14 lb)

Modifications:

  1. No weight vest

  2. Break up the workout. For example, complete 10 rounds of 10 pull-ups, 20 push-ups, 30 air squats. Or, complete 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.

  3. As for the run, shorten the run to .5 or 3/4 of a mile or walk/jog the mile or just walk it. Bike options available as well.

  4. Scale Movements. For example, pull-ups become ring rows, push-ups are completed from knees or to a box, perform squats to a box.

  5. Scale Reps. Athletes can scale rep number down as well. NOTE: anyone running in the Buffalo Marathon should consider this!

Sample Modification:
For time:
0.5 mile Run
50 Ring Rows
100 Push-ups from knees
150 Air Squats
0.5 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.