October 29-November 3

Monday, October 29, 2018

CrossFit & RP-Fit BootCamp
GO BILLS

Conditioning
5 rounds for time
500m row
15 burpees
10 Back Squats 135/95

Strength 4 rounds
Weighted Ring Rows - strict
6 reps feet elevated, plate on chest

FFESS
6 ea side, double KB or DB

Strict TTB into strict Pull ups
6 reps

Tuesday, October 30, 2018

CrossFit

Part 1: EMOM 21
1: 30 sec shuttle run
2: Front Plank 30 seconds
3: 30 seconds air sq
4: 30 sec bar hang

Part 2: 6 rounds @ 85% intensity
40 DU
15 KB swing
12 alt pistols
10 GHD sit
5 strict HSPU

RP-Fit BootCamp

Conditioning
Buy in:
2k Assault Bike

Then:

4 RFT
16 DB Snatches
16 SA OH Squats (8 each arm)
16 Box Step Overs
1K Assault Bike
(50/30)

30 minute cap
Rest 3 minutes, then:

EMOM8 Flush
Min 1- 0:40s Farmers Hold
Min 2- 200 ft Shuttle Sprint (20ft sections)

Wednesday, October 31, 2018
HAPPY HALLOWEEN: Reminder to wear your costume. Winner gets a prize

CrossFit

Oly technique
Snatch
1.1 @ 60% of 1 RM
6 sets on the 90 sec

Prep for wod, get equip.

3 rounds
4 thrusters starting weight
3 pull ups, 2 c2b, 1 bar mu

then…

Conditioning, for time
21-15-9
Thrusters 95/65
Pull ups
15 assault bike cals after each rd

*thruster weight goes up by 20# each round
*pull ups, C2B, bar MU
*cals stay at 15

Bootcamp

Strength
Front Squats
2x5
2x4
1x3
1x2
1RM

Conditioning
50-40-30-20-10
Wall Balls
Sit Ups

Thursday, November 1, 2018

CrossFit

3 rounds with partner 15 min cap
Farmer Carry 400m
40 Box Jump
40 TTB
(x2 diveway course)

Primer for Oly work

Oly technique
Sq. Clean and Jerk
1 .1 @ 60% of 1RM
6 sets on the 90 sec

RP-Fit BootCamp

Conditioning
Tabata Thursday
-Pushups
-rest 1 min
-BW lunges
-rest 1 min
-Jump Rope
-rest 1 min
-Assault bike/Row
-rest 1 min

Rest 4 mins

Strength
Push Press
8x3

superset (accumulate the following in between sets)

100 banded pull downs
100 banded pull aparts

 

Friday, November 2, 2018

CrossFit

Warm up/Strength/Skill - 4 rounds
Lateral box step ups BW 6 ea side
DB SA bent over row 6 ea
Side Plank with KB arm bar 30sec
DB SA OH lunge 6 lunges ea arm

Prep For workout


Conditioning
5 rounds
800m run
50ft HS walk
15 med ball cleans 20/14

RP-Fit BootCamp

Conditioning
100 air squats
10 burpees
90 sec plank
10 burpees
80 mountain climbers
10 burpees
70ft DBall bear hug carry
10 burpees
60 dips
10 burpees
50 air squats
10 burpees
40 mountain climbers
10 burpees
30ft DBall bear hug carry
10 burpees
20 dips
10 burpees
10 DBall over-the-shoulder
10 burpees

 

Saturday, November 3, 2018

RockPile Wod

Strength
Bench Press
5 x 6 @ 65% of 1RM

Conditioning
Solo Conditioning
OT 4 minute, 24 min
4 Deadlift 315/225
10 SA DB OHS 70/50
15 cal assault
2 legless rope climbs

Madeline Reale