October 15-20, 2018

Monday, October 15, 2018

CrossFit

Strength
Back Squats
3 x 10 @ 62%

Superset with

Single arm DB bent over row
3 x 10 ea side

Conditioning
5 rounds for time, 25 minute cap
10 Ring Dips
18 Cal Assault
12 DB SA OHS 6 ea 50/35
2 legless rope climbs

Post Class Sport
4 rounds
Single Arm Farmer hold x 45sec
Reverse Flys x 12

RP-Fit BootCamp

Conditioning (shout out to Wine Country Fitness, LLC)
EMOM 12 min
Odd: 10 Dips
Even: Med Ball Situps

Rest 3 min

14 min AMRAP
15 wallballs
15 Russian Swing (70/50)
15 Box Jumps (24/20)

Rest 3 min
2k row for time

Tuesday, October 16, 2018

CrossFit

Strength
A. 5 sets @ 75% sq sn on 90sec
Below knee hang sq sn + OHS

B. Sq Snatch
8 x 1 @ 80% on 90 sec

Conditioning
AMRAP 24 with partner
10 bar MU
15 synchro bar facing burpees
20 deadlifts 205/115
25 partner med ball sit ups
30 wall balls
Rx 30/20
partition as desired

Post Class
Seated sled pulls 3 lengths total
rest 2 minutes after each length is completed
moderate weight, aim for 25 - 30% of deadlift 1RM

RP-Fit BootCamp

Strength
Deadlift
6x5 heavy weight

Superset

Weighted planks :45

Conditioning
20 min AMRAP
10 DB OH lunges right hand (50/30)
12 hanging knee tucks
10 OH lunges left hand (50/30)
12 burpees

Wednesday, October 17, 2018

CrossFit

Conditioning
5 rounds FT, 7 min cap
9 Thruster 95/65
30 DU

3 min rest then

5 rounds FT, 7 min cap
9 HSPU
30 DU

Strength
Cleans
PC + Below knee PC
5 sets at 70% 1rm PC on the 90 sec

then in remainder of class,

Below knee Hang Sq Cln + Split Jk
8x1 @ 80% sq. cln n jk

Post Class
Calf stretching
Single leg RDLs with KBs 3x8 ea leg
Seated DB single arm press 3x8ea
Banded face pulls 3 x 10

RP-Fit BootCamp

Conditioning
3RFT (15 min cap)
1500m bike
25 DB Thruster (25/15)
15 pullups

Rest 4 min

21-15-9 (8 min cap)
KB/DB Deadlift (35/25)
Weighted box step overs (35/25)
Use weight from deadlift

Rest 4 min

4 rounds
Driveway run
15 DB push press

 

Thursday, October 18, 2018

CrossFit

Strength
EMOM 20
1: 1 Strict ring MU + 3 ring mu
2: 150ft double front rack carry
3: 35ft HS walk
4: rest

Conditioning
28 minutes of work @ 80%
Run 400m
10 strict pull ups
20 Lunges total alt.
15 Push Ups
20 cal Row

RomWod
Foam roll legs
Static stretch
1rm FS the next day

Post Class
Banded External rotation x10
Cossack Squat x 10 total

RP-Fit BootCamp

Strength
Back Squat
8x4 heavy weight

Superset with

45 sec hollow body hold
Add up to trainer bar for weight

Conditioning
1min work 10 sec transition
Pushups
DB Snatch
Situps
Squat jumps
Plank
Mountain climbers
Jump rope
Flutter kicks
Lunges

10.5 min total

 

Friday, October 19, 2018

CrossFit

Front Squat
1 x 5 @ 80%
1x3 @ 85%
1x2 @ 90%

work up to a new 1 RM FS

TGU
2 ea arm
4 sets, comfortably hard weight

Conditioning
Open workout 13.3, 7 min AMRAP
3 TTB
3 Clean and Jerk
up by 3 each round

Post Class
Hang power clean cycling practice
take 60% of your 1rm pwclean and perform 5 sets of 6 hang power cleans, perfect form, perfect timing on the cylcing, perfect footwork and turnover of elbows.

RP-Fit BootCamp

Conditioning 22 min cap
Row 1,500m
10 air squats
Row 1,000m
20 air squats
Row 750m
30 air squat
Row 500m
40 air squat
Row 250m
50 air squat

Rest 5

EMOM 15 min
Min 1: 3 - 40ft shuttle runs
Min 2: 50 jump rope
Min 3: 10 pushups

 

Saturday, October 20, 2018

RockPile Wod

Strength 20
Bench Press
4 x 6 @ 73% of 1rm

Front Rack Lunge
5 ea leg @ 40-45% of 1rm Front Sq

Conditioning 28 min cap
Teams of 3
3 rounds
15 d ball cleans 150/100
800m team run
45 c2b
60 cal assault bike

Conditioning Modified
15 dball cleans (70/50)
800m team run
45 pull-ups
60 cal assault bike

Post Class
EMOM 5
3 Burpee Muscle Ups
your choice ring or bar

Madeline Reale