October 22-27, 2018

Monday, October 22, 2018

CrossFit

Strength
Back Squats on the 3 min
3 x 10 @ 64%
hypertrphy phase week 6

superset with

Single DB arm bent over rows
3 x 6 with 2 sec pause

Conditioning
With a partner, For Time
27 min cap
1k Row
70 OH lunges 135/95
1k Row
70 American KB swings 70/53
1k Row
30 ring MU
1k row

Post Class Sport
Hamstring and Low Back
Soft Tissue and Mobility

RP-Fit BootCamp

Conditioning 20 min cap
6k bike
Every 2 minutes
10 jumping air squats

Rest 3 min

5RFT
12 ring rows
10 dball squats
8 Push press (55/35)

Rest 3

10 min cap
12-9-6
Burpees
Dball over the shoulder

Tuesday, October 23, 2018

CrossFit

Strength
Snatch on the 90 sec
Snatch pull + below knee Sq Sn
5 sets @ 77%

Sq Snatch
E90sec x 7 @ 82%

prep for wod

Conditioning
For Time 4 rounds
400m run
10 power cleans 155/105
10 lateral burpee bar hops
20 min cap

Post Class Sport
5 rounds
400m run
2 legless rope climbs
ea. is for time
2 min rest between efforts

RP-Fit BootCamp

Strength
Strict press
5x6 heavy weight

Conditioning
6RFT
250m row
10 wallballs
10 Russian KB swings
10 ab mat situps
10 weighted lunges each leg (50/30)

Wednesday, October 24, 2018

RockPile Wod

4 rounds
40' HS walks or practice progressions
Tire Flips x 2-3 for quality
Back Rack holds 20 sec with 85% BS

**goal on back rack holds is to brace, breathe comfortably at the same time

20 minutes

Conditioning
25 min or 4 rounds , @ 85% intensity
10 strict pull ups
20 cal row
14 ring push ups
20 cal bike
18 air squats

Post Class
3 sets
Weight Hip Extensions x 8
Seated DB Strict Press x 8 ea

 

Thursday, October 25, 2018

CrossFit

Strength 25
Clean Pull + Below knee H Sq Cl
5 sets at 80% of sq cln
on the 90 sec

Sq Clean and Jerk
E90sec x 6 1 @ 82% sq cln jk

Conditioning 15 minutes
E3MOM
5 rounds, ea for time
12 TTB-->C2B (6 into 6)
12 Deadlifts 165/110
12 HSPU
12 wall balls 20/14

Post Class Sport
Single arm high pulls x 10
weighted planks x 40 se
single leg hip bridge x 10 ea
4 rounds

RP-Fit BootCamp

Strength
Back squat
4x15 @ 50% of 1rm BS

Superset

10 V ups
20 flutter kicks total
5 V ups
10 flutter kicks

Conditioning
18 min AMRAP
14 DB thrusters (50/30)
14 box jump (24/20)
14 DB snatch (50/30)
14 burpees

 

Friday, October 26, 2018

CrossFit

4 rounds
100ft OH carries single arm KB
Heavy Sled Pushes w/ 1rm FS
High Box Jumps x 4
Assistance 3 rounds
Bent over reverse flys DB's x10
Banded face pulls x 10
Touchdown pistols x 6 ea

Conditioning, intervals
Bike 1k guys/900m ladies
5 sets, rest 2min after ea set.

Guys aim to maintain > 70rpm
Ladies aim to maintain > 58rpm
goal is maintaining power.
these are hard efforts but time should not deviate more than 5 to 8 Seconds.

Post Class RomWod
recovery measures of choice....
ice bath (bring your own ice)
contrast shower (hmmm)
soft tissue work (but really do this)

RP-Fit BootCamp

Conditioning AMRAP 27
50 jump rope
20 DB cleans
15 DB front squats
Driveway run
10 dB weighted step overs

Rest 4 min

10 min EMOM
Min 1 :40 sec plank
Min 2 20 hanging knees tucks

 

Saturday, October 27, 2018

RockPile Wod

Strength 20
Bench Press
4 x 5 @ 75% of 1RM

Back Rack Lunge
5 ea leg with 60% 1 rm FS

4 sets

Conditioning
Teams of 3
3 rounds for time
15 Sq Clean 205/135
30 Bar Facing Burpees
21 Bar MU
400 m run as a team
HS walk 100ft total
6 legless rope climbs

Conditioning Modified
3 rounds for time
30 KB Squats 70/50
30 burpees over the KB
21 pull ups
400m run as team
12 wall walks as a team
6 rope climbs

Madeline Reale