September 10 - 15, 2018

Monday, September 10, 2018

CrossFit

Strength
A
Front Squat
5 x 3 @ 78%
1st rep 3 sec pause
2nd and 3rd reps no tempo
B
Supinted Grip Bent Over Row
5 x 6 w/ barbell

Conditioning 15 min cap
4 rounds FT

15 Box Jump 24/20
12 Power Snatch 115/75
9 Bar Facing Burpee
6 Ring MU

Post Class 4 rounds
GHD Hip extensions x 10
Banded Bench Press x 10
with 135# + blue bands

RP-Fit BootCamp

Conditioning
5 pullups
10 bent over rows
15 air squats

rest 2 

5x500m row repeats
rest 3 min in between
25 min cap

 

Tuesday, September 11, 2018

CrossFit

9/11 Hero Wod
42 min cap

2001m run
11 box jumps 30/24
11 Thruster 135/95
11 chest 2 bar
11 power cleans 185/135
11 HSPU
11 KB Swings 70/55
11 T2B
11 Deadlifts 185/135
11 push jerks 135/95
2001 bike

RP-Fit BootCamp

Strength
5x5 Thruster

Conditioning
343 Hero Workout

100 Single Unders
50 OH lunges 45/35
50 HR Pushups
50 KB Deads
50 Situps
43 Burpees

 

Wednesday, September 12, 2018

CrossFit

Strength
Sn Balance + Heaving Sn Balance
5 x 1 each @ 62.5 % of 1RM Sn

Snatch
3x2 80%
3x1 86%
3x1 91%

Conditioning
Aerobic Intervals
4 x 500m/450m row
1 : 1 work to rest
4 x 25cal assault
remain t from 3 min
max reps hang DB cln n jk 50/35
rest 1:00 after ea round 

Post class
10 reps each 3 rounds
DB reverse flys
DB bicep curls
DB Split squats
keep it light for a flush

RP-Fit BootCamp

Conditioning
30 min AMRAP
40 burpee
30 wall balls
20 box jump
10 ring rows
rest 3 min
1 mile run for time

 

Thursday, September 13, 2018

CrossFit

Strength
Hold/Carry with Skill
Front Rack Carry w/ 2KB
100ft
unbroken, weight in both hands

super set with
Strict HSPU
comfortable UB set
5 sets

Conditioning
5 rounds, 10 min
E2MOM
35 double unders
8 thruster 95/65
8 C2B pull ups
go on 0, 2, 4, 6, 8
record each rounds time
goal is to not deviate > :10
*comp ea round under 65seconds

Post Class
10 min of HS walk practice
30ft segments, not amrap, practice.
 

RP-Fit BootCamp

Stength
Deadlift
1 RM day


Conditioning
10 min AMRAP
10 floor press 135/95
5 DB over the shoulder
20 Russian Swings 70/55

 

Friday, September 14, 2018

CrossFit

Strength
Clean + FS + Jerk
5 sets @ 89% of 1RM

superset with
KB windmill
5 ea side
5 sets

Conditioning
20-15-10-5
Ring Dip
Russian KB swing 70/53
run 200m before each round

Post Class
With a vest, 5 rounds, NFT
Bike 500m
10 ring rows
10 air squat 

RP-Fit BootCamp

Conditioning
3 RFT
60 jump rope
16 Hang Snatch

Rest 2

3 RFT
15 Goblet Squat 50/35
30 Russian Twists 30/20

Rest 2

3 RFT
10 hanging knee tucks
16 hang clean and jerks*
*switch every 4 reps

 

Saturday, September 15, 2018

RockPile Wod

Crossfit

Strength
Back Sq. Clusters
2.2.1 @ 80% of 1RM
20 sec between . ., 2 min between
sets…. 4 sets total


Conditioning
teams of 3, 2 rounds
800m run
50 KB SA s2oh 55/35
25 Bar MU
1000m Row
50 KB OHS 55/35
25 Deadlifts 315/225
finish with 800m run as team after
the full second round is done
…so 3 800m runs total

Post class
4 sets
12 banded push ups
12 Banded Good Mornings

 

RP-Fit

Strength
Back Sq. Clusters
2.2.1 @ 80% of 1RM
20 sec between . ., 2 min between
sets…. 4 sets total

Conditioning
Teams of 3, 2 RFT
800m run
50 KB SA S2OH
25 pull ups
1700m bike
50 Barbell OH Squats
25 Deadlifts 185/135
Close out your tab
800m run

Madeline Reale