October 8-13, 2018

Monday, October 8, 2018

CrossFit

Strength
Back Squats
3 x 10 @ 58%

Strict Pull ups
2-3 reps less than UB set
3 sets during rest of BS

Conditioning
"the Gail face Killer"
3 RFT
500m row
20 ft hs walk
5 dball over shoulder
20 ft hs walk
2 legless rope climbs

Post Class Sport
Assault bike sprints
10 x 10 sec all out sprints
90 sec rest/bike easy

RP-Fit BootCamp

Strength
Deadlift
6x5 @ 65%

Conditioning
Gail face killah jr
3 RFT
1000m bike
40ft oh carries
10 medball squats
40ft oh carries
4 rope raise/lower

Tuesday, October 9, 2018

CrossFit

Strength
A
P. Clean . Sq Clean + Spl Jk
3 sets at 75%
3 sets at 77.5%

B
Sq Clean and Sp Jerk
5 x 1 @ 83%

Conditioning
5 rounds for time
40 DU
8 deadlift 165/115
4 s2oh

Sport Post Class
Sled push sprints
6 x 60ft
rest 1 min after effort
load sled with your BW

RP-Fit BootCamp

Strength
Front squat
6x8 @ 55% of 1rm backsquat

Conditioning
5 RFT
10 cal row
10 ring push up
10 db thruster
rest 1 min between rounds

Wednesday, October 10, 2018

CrossFit

EMOM 9 w/u
Minute 1 6 strict TTB
Minute 2 10 GHD hip extension
Minute 3 12 air squat

1 min transition

EMOM 9 w/u
Minute 1 8 KB Windmill L
Minute 2 8 KB windmill R
Minute 3 12 Lateral lunges *hold db in goblet pos. 6ea side

1 min transition

Conditioning EMOM 25
Minute 1 12 cal assault
Minute 2 12 goblet sq 53/35
Minute 3 12 bench press 115/80
Minute 4 12 box jumps step down
Minute 5 12 ring rows

RP-Fit BootCamp

21-15-9-6-3
Air Squats
Dumbbell cleans
200m run

Rest 4 minutes

Then 1:30 circuits with :30 rest

Ab mat situps
Jump rope
Dips
Ring rows
Repeat 4x

 

Thursday, October 11, 2018

CrossFit

Strength
A.
Power Sn + BK Hang Sq Sn +OHS
3 sets @ 75% 1RM Pwr Sn
3 sets @ 77.5% 1RM Pwr Sn

B.
EMOM 8
1 Sq. Snatch @ 75% of 1rm Sq sn

Conditioning
4 rounds for time
10 Pwr Snatches 95/65
15 GHD sit ups
400m Run

Post Class
3 x 8 SA Bent over DB row
3 x 8 touchdown pistols
3 x 8 ea side shoulder taps
 

RP-Fit BootCamp

Conditioning
4RFT
12 DB Snatches
120ft Shuttle Sprint

Rest 2 min

25 min AMRAP
25 wallballs
20 SDLHP w/KB (55/35)
15 box jump
10 Russian swings (55/35)

 

Friday, October 12, 2018

CrossFit

Front Squats
3 x 2 @ 84%
3 x 2 @ 86%
3 x 2 @ 88%

Conditioning, For Time
30 cal row
20 burpee box jump 24/20
30 KB swing 70/53
60 wall balls
30 KB swing 70/53
20 burpee box jump 24/20
30 cal row

Post class
3 rounds not for time
45 sec Front Planks
8 single leg hip bridges 3 sec hold ea leg

RP-Fit BootCamp

Conditioning
Part 1
20 min EMOM
7 dball over shoulder
12 medball situps
10 dball squats
40 mountain climbers

Rest 3

Part 2
16 min AMRAP
20 cal bike
30 burpees
20 cal bike
30 oh lunges (45/35)

 

Saturday, October 13, 2018

RockPile Wod

Strength
Bench Press
4 x 8 @68 - 71% of 1RM bench

RDLs
3 x 8 @ 40% of 1RM deadlift
drive big toe into ground as standing up

MODIFY RDLs with
4x45sec plank holds (weight options)

Conditioning
teams of 3, AMRAP 15
4 Assault Cals, up by 2 each rd
2 Ring MU, up by 1 each rd
4 OHS 115/80, up by 2 each rd

rest 3 mins

12 min establish a heavy (NOT MAX)
4 deadlifts
3 HPC
2 Jk (any)

rest 3

team relay
6 x 400m relay
each member runs 400m then tags partner....x2

MODIFY CONDITIONING with

4 cal row increase by 2
2 pull ups increase by 1
4 oh squats 65/45 increase by 2

Rest 3

Then 40 reps of the following KB complex
6 Suitcase deadlift
4 front squats
2 push press

Rest 3

6x400m relay
each member runs 400m then tags partner....x2

Madeline Reale