November 5 - 10, 2018

Monday, November 5, 2018

CrossFit

Strength
Back Squats
8 x 3 @ 80%

Conditioning
for time, 15 minute cap
30 Box Jumps 24/20
30 Ring Dips
30 Wall Balls
30 pull ups
20 Box Jumps 24/20
20 Ring Dips
20 Wall Balls
20 pull ups

RP-Fit BootCamp

Strength
Back Squats
5 x 10 @ 50%

superset with warm-up for conditioning

Conditioning
for time, 15 minute cap
80 single unders
30 push ups
30 wall balls
30 deadlifts
60 single unders
20 push ups
20 wall balls
20 deadlifts

Tuesday, November 6, 2018

CrossFit

Oly
Snatch on the 90 sec
1 Sq snatch @ 85%
7 sets

Conditioning
The Chief, 3 min amrap
1 min rest, 5 total rounds
3 power cleans 135/95
6 push ups
9 air squats

RP-Fit BootCamp

EMOM20
10 DB front rack box step overs
100 ft bear crawl
10 box push ups (or pike push ups)
100 ft farmers carry
10 ring rows (foot elevated)

rest 4 mins then,

AMRAP20
8 hanging knee tucks
10 single arm db clean & push press, alternating
14 cal row

Wednesday, November 7, 2018

CrossFit

EMOM 20
1: Rope Climbs x 2
start legless then add feet

2: Sled Push 100ft
heavy but can maintain constant speed

3: KB Farmer carry single arm
200ft as heavy as possible 400 ft total

4. Shuttle run, 4 laps, 40' down 40' back
(a down and back is 80ft)

Conditioning, for time
Row 2k at 85% intensity

rest 3 min

4 rounds @85% intensity
15 russian swings 70/53
10 burpee pull ups

RP-Fit BootCamp

Strength
Press complex
2 strict press + 2 push press + 2 strict press
5 sets @ 70% strict press

superset with

30 russian twists
30 bicycles
30 flutter kicks

Conditioning, 20 min cap
50-40-30-20-10
21-18-15-12-9-6-3
Alternating db snatch
Burpees

Thursday, November 8, 2018

CrossFit

"Angelucci Booty Burner"
EMOM 24
1: 6 back squat 225/135
2: 12 cal assault
3: 12 back rack lunges 135/95
4: 6 dball/sandbag over shoulder, 100/70#

rest 5 then

4 rounds
12 GHD sit up
16 cal assault bike

RP-Fit BootCamp

Harambe’s tushy burner
EMOM24
1: 12 goblet squats
2: 12 cal row
3: 12 OH plate lunges
4: 12 wall balls

rest 5 mins, then

4 RFT
12 wallball situps
16 cal row

Friday, November 9, 2018

CrossFit

Strength
Bench Press
2 x 4 @ 77% of 1Rm
2 x 4 @ 80% of 1Rm

superset with

Barbell Hip Bridges 4 x 10
single leg, shoulders on bench

Conditioning
with a partner
Alt rounds, AMRAP 30
16 SA DB s2oh 50/35
300m Row
16 burpee over rower
4 ring mu
35 DU
rest as partner completes a round

RP-Fit BootCamp

Strength
Bench Press
2 x 4 @ 77%
2 x 4 @ 80%

superset with
Barbell hip bridges, single leg
4 x 10

Conditioning
AMRAP30, alternating rounds with a partner
16 bent over rows with barbell
800m bike
16 burpee over barbell
8 pull ups
35 single unders

Saturday, November 10, 2018

RockPile Wod

Strength
Clean and Jerk
on the 90 sec perform 1 c n jk at 85% of current best
7 sets

Modified strength
4 heavy thrusters from rack
every 90 sec perform 1 thruster
7 sets

Conditioning
2 rounds for time, teams of 3
60 TTB
60 Deadlifts 275/170
180' HS walk
100 wall balls
100 Assault bike cals
100 C2B pull ups
25 min cap

Modified conditioning
2 rounds for time, teams of 3
60 hanging knee tucks/v-ups
60 deadlifts 185/125
12 wall walks
100 cals rower
100 pull ups/ring rows

Madeline Reale