November 19-24 2018

Monday, November 19, 2018

CrossFit

Strength
Back Squats
8 x 2@ 84%

2:30 rest between sets

Conditioning
Jackie
1000m row
50 thruster 45/35
30 pull ups
For time

RP-Fit BootCamp

Strength
Deadlift
5x7 @ 70%

Superset w/

10 abmat situps w/med ball
30 second hollow body hold with the med ball

Conditioning
For Time 18 min cap
60 Cal Assault Bike
50 jumping squats
40 situps
30 pushups
20 pull ups
10 burpees

Tuesday, November 20, 2018

CrossFit

Strength
Oly -warm up complex/primer
Clean Pull, drop bar
Power Clean, hold onto bar..
Hang Sq Clean
Power Jerk
5 sets at 60% 1rm clean and jk
on the min, then right into

Clean and Jerk
Work to 6-8 single reps at or above 85% no higher than 92%
Gauge intensity on how the body feels

Conditioning
15 min armrap
6 TTB
6 Box Jumps
6 burpees
6 KB Snatch (total, 3ea arm) 53/35
increase by 2 reps each movement each round.

RP-Fit BootCamp

Strength
Strict Press
5 x 10 @ 55%

Superset w/ :45 plank holds

Conditioning
8 min AMRAP
5 dBall Squats 70/50
10 DB push press 50/30
50 single unders

rest 2 min

8 min AMRAP
4 man makers
12 dips
20 goblet squats

Wednesday, November 21, 2018

CrossFit

Conditioning
2 rounds for time
40 deadlifts 115/85
20 Front Rack Lunges
10 OHS 115/80
from CrossFit Linchpin

Skill/Strength
4 rounds rest of class

Suitcase Deadlifts
8 ea. Side with KB, light for recov.

Dead Bugs
8 each position

Back Extensions
8 reps , 2 sec pause at extension

Touchdown Pistols
8 ea leg, 2-3 sec descent hold KB in goblet position
Achieve a depth of parallel or just below parallel

RP-Fit BootCamp

Conditioning
1:30 Circuits :30 rest for 20 min

Hanging knee tucks
Jumping Squats
V ups
Overhead Lunges

20 min partner AMRAP
50 med ball cleans
200 ft double OH carries each
1k row
30 DB snatches 50/30

Thursday, November 22, 2018

Happy Thanksgiving!

Gym is closed. Good luck to all Turkey Trot runners.

At home workout
5 Rounds
400m run
16 burpees
16 lunges
16 push ups
16 air squats

If access to gym
Strength
3 Broad Jumps
6 Rotational Med Ball Throws ea side
6 Glute ham raises
Each rep of the movements should be performed at highest quality
4 rounds

Conditioning
26 min total
12 min alotted for each

4 rounds @ 85%
1k Bike
15 GHD Sit Ups
12 Pistols

2 min rest

4 rounds @ 85%
Run 400m
15 ring push ups
15 air squat

Friday, November 23, 2018

CrossFit

Strength
Oly Complex primer
Sn pull
Power Sn
Heaving Sn Balance
OHS
for 6 min...then

Snatch
work to 6 - 8 single reps
at or above 85% but no higher than 92%
Gauge intensity on how the body feels

Conditioning
15-12-9-6-3
S2OH 155/105
Pull Up
30 DU before each round
10 min cap

RP-Fit BootCamp

Strength
Back Squat
5 x 7 @ 60%

Superset w/

:30 L-sit/knee raise holds

Conditioning
E3MOM for 21 min
5 dball over the shoulder 100/70
15 Russian KB Swings 70/55
10 DB box step overs 50/30
15 burpees

Saturday, November 24, 2018

RockPile Wod

Conditioning
Alternate Rounds with Partner for a total of 10 rounds
4/2 Ring MU
8 DB hang Cln and Jk
12/10 Assault Calories
16 min cap, more rest if finish before cap

rest 4 minutes

Partner Briggs: for time
2k Row
150 wall balls
100 Burpee box jump overs
50 Thrusters 115/80

Modified conditioning
Alternate Rounds w/partner for a total of 10 rounds
4/2 Strict Pull Ups
8 DB Hang Clean and Strict Press
12/10 Assault Bike Calories

16 min cap, rest 4 minutes

Partner Briggs for time
2k row
150 Wall Balls
100 Burpee Box Jumps
50 DB Thrusters

Madeline Reale