October 1 - 6, 2018

Monday, October 1, 2018

CrossFit

Strength 20
Back Squats
4 x 8 @ 54%

weighted sit ups
4x10

Conditioning
Conditioning - 1 RFT part A
500m row
20 box jump overs
20 C2B pull ups
50 DU
20 FS 115/80
rest 3 minutes before part B then, perform as an AMRAP for however long it took you to do part A

Post Class Sport
5 rounds not for time
4 sHSPU + 8 kHSPU
rest as needed

RP-Fit BootCamp

Conditioning
8 min AMRAP
30-20-10
Jump Rope
Dips

Rest 2 mins

8 min AMRAP
20-15-10
Jump Rope
Burpees

Rest 2 mins

8 min AMRAP
15-10-5
Jump Rope
KBS 55/35

Rest 2 Mins

8 min Max Cals on Bike

Tuesday, October 2, 2018

CrossFit

Power Clean + Squat Clean and Split Jerk
3 sets @ 74% of 1 Rm P Cln
3 sets @ 76% of 1 RM P Cln
drop after PC

Squat Clean and Split Jerk
5 x 1 @ 80%
90 sec rest

Conditioning
3 rounds for time 7 min cap
7 thrusters 155/105
7 ring mu

Post Class
Lateral sled drag
4 x 60ft each side
1/4 -1/2 BW on sled crossover steps

superset with

Shoulder taps, 2 sec hold, x6ea

RP-Fit BootCamp

Strength 25
Establish 1 RM Back Squat

Conditioning
16 minute AMRAP
60 cal row
50 med ball situps
40 wallballs
30 push ups
20 pull ups

 

Wednesday, October 3, 2018

CrossFit

Strength 20
Carry/Hold/Gymnastics - 4 Rounds

  • HS walk - any practice or version (if have HS walk 30ft practice)

  • Front rack hold with 1RM FS 20 sec

  • Strict ttb 8 reps

  • Sumo DL w/ double KB 10 reps

Conditioning
30 min at 80% sustainable pace
21 cal row
12 burpees
21 cal bike
12 Russian KB swings 70/53

Post Class
Cool Down Jog
RomWod

RP-Fit BootCamp

Strength
Deadlift
6x6 @ 65%

superset with

weighted side plank
:40s each side

Conditioning
15 min cap
21-15-9
Bent over dumbbell rows
Dumbbell lunges
Dumbbell push press
Dumbbell front squats

 

Thursday, October 4, 2018

CrossFit

Strength
Oly - Snatch
Power Sn + Below Knee Hang Sq Sn +OHS
4 sets @ 74% 1RM Sn
4 sets @ 76% 1RM Sn


Conditioning
with a partner
16 min AMRAP
25 Wall Balls 30/20
25 Ring dips
25 Box step over w/ med ball 24/20

Post class
Single arm seated DB press 8ea
FFESS 6 ea with DB's
 

RP-Fit BootCamp

Conditioning
EMOM 12
Min 1: 8 DBall over shoulder (100/70)
Min 2: 150ft farmers carries (70/55)
Min 3: 12 DBall squats

Rest 2 mins

Running intervals
400m
rest 90 sec
200m
rest 1 min
200m
rest 1 min
200m
rest 1 min
400m

Rest 2 mins

EMOM 12
Min 1: 8 DBall over shoulder (100/70)
Min 2: 150ft farmers carries (70/55)
Min 3: 12 DBall squats

 

Friday, October 5, 2018

CrossFit

Strength
Front Squats
3 x 3 @ 82.5%
3 x 3 @ 84%

weighted back extensions
6 x 8
during rest periods of FS

Conditioning
4 rounds for time
Run 200m top of driveway
10 S2OH 115/80
10 OH lunges 115/80

Post Class
Reverse sled drags
6 x 60ft with BW
(walking backwards )
hold on rope

RP-Fit BootCamp

Strength 20
Dumbbell push press
5x8 @ 60%

then

10 min rope climb review

Conditioning
5RFT
12/9 cals bike
5 box jumps
3 OHS 85/55
1 rope climb

 

Saturday, October 6, 2018

RockPile Wod

Strength
Bench Press
4 x 8 @ 65-67.5% of 1 RM bench

Setup/warm up movements for workout in between sets

Conditioning teams of 3 - 30 min cap
ascending chipper for time
50 deadlifts 275/180
60 c2b
70 cleans 185/115
80 pull ups
90 snatches 135/95
100 TTB

MODIFIED
ascending chipper for time
50 deadlifts 185/135
60 pull ups
70 dumbbell cleans
80 ring rows
90 dumbbell snatch
100 v-ups

Post Class Sport
Single Leg hip bridges
4 x 8 ea
bar or plate on hips

Tabata Assault cals
rest 2 min
Tabata Rowing cals

Madeline Reale