May 6-12, 2019

Monday, May 6, 2019

CrossFit

Strength
French Contrast
EMO3M for 5 sets total
Front Squat x 3 @ 60%
Box Jump x 3
Jumping Switch Lunges x 8 total with light KB

Conditioning
For Time
15/11 Cal assault
12 Power Cln n Jerk 135/95
15/11 Cal assault
10 Power Cln n Jerk 155/105
15/11 Cal assault
8 Power Cln n Jerk 175/115
15/11 Cal assault
6 Power Cln n Jerk 195/125
15/11 Cal assault
4 Power Cln n Jerk 205/130

RP-Fit BootCamp

Strength EMOM 20
1) 10 DB Bench Press 50/35
2) :45s Superman -> Hollow Hold
3) 20 Banded Pull Aparts
4) :45s Wall Sit (DB/Plate OH)

Set Up 5

"Case of the Mondays" (17min)
30 Man-makers (50/35)
30 Overhead Plate Lunges (45/35)
15 Nose to Wall (Walks)
30 Deadlifts (135/95)
30 Ab Mat Situps w/ 20/14 ball
30 Y not burpees
100 Single Unders


Tuesday, May 7, 2019

CrossFit

Conditioning
35 min total cap
start clock 0:00, 35 minute running clock
Part 1
40-30-20
Ring Dips
Box Jumps 24/20
KB swing 55/35
** if that many ring dips is a problem, complete 30-20-10 for the dips

rest 15:00-20:00 regardless if you finished part 1 within the cap or not

20:00-35:00, Part 2
4 rounds for time, 15 min cap
run 400m
10 strict pull ups
15 Air Squats
advanced athletes, wear a vest if desired.

RP-Fit BootCamp

Conditioning
(35 min)
Part 1 (minutes 0-15) 5 RFT
10/8 AAB Cals
20 Dumbell Sn (50/35)
100 ft Farmer's Carry

Rest minutes 15-20

Part 2 (minutes 20-35)
4 rounds for time, 15 min cap
run 400m
10 Strict Press (DB)
15 Air Squats


Wednesday, May 8, 2019

CrossFit

Oly
OHS x 3 with 2 sec pause in bottom
EMOM x 6 @ 50% of 1RM Sn
**this is just a primer, its light **

3 position Power + Sq snatch
4-5 sets at 65% of best Power Snatch
(1 power sn + 1 Sq at EACH pos)

Conditioning
12 min Ascending Ladder
4 OH Lunge 95/65
4 lateral burpee over bar
4 TTB
up by 2 reps each rd

RP-Fit BootCamp

Strength
Front Squats 5x5 @ 75%
ss w/
16 Alt Hammer Curls
16 Tricep Ext
16 Plank Transitions

rest 1 min

Set Up 5

Conditioning 16 Min Clock
AMRAP 8
Row 12/10 Cal
12 Burpees over Rower
12 SA KB Push Press

---- Rest 2-----

AMRAP 6
Row 10/8 Cal
10 Ab Mat Sit Ups
10 KB DL (1 KB)

Thursday, May 9, 2019

CrossFit

Strength
Deadlifts Strength Stamina
EMOM 5 x10 reps (5 deadlifts + 5 RDL) @ 35% of 1RM

2 min transition

Push Up Stamina
EMOM 5 x15 Weighted push ups
**scale as needed, first scale weighted nature then scale # of reps, 12,10,9,8,....etc

Conditioning: 1 set on the 6 min for 24 min
35 DU/65SU
10 Bench Press 135/95
100ft Farmer Carry 70/55's
Row 250m/200m
10 Double KB Sumo Deadlift

RP-Fit Bootcamp

Conditioning
EMOM25
1) 3x5 Ring Rows
2) 12 Box Step Overs w/ plate 35/25
3) Battle Ropes (15s waves/15s slams)
4) 15 Wall Balls
5) 100m run (bottom driveway)

Rest 3

14 Minute Accessory/Cool Down
DB RDL's, 10 ea leg
Cuban press with plates
Barbell Jefferson Curls x8
200m light jog

Friday, May 10, 2019

CrossFit

RP-Fit BootCamp


Saturday, May 11, 2019

RockPile Wod

Sunday, May 12, 2019

Engine Build