September 17-22, 2018

Monday, September 17, 2018

CrossFit

Conditioning
Open Workout 14.4
AMRAP 14
60 cal row
50 ttb
40 wall ball
30 clean
20 ring mu

clean up 5 min, into strength

Strength 25
Back Squats week 1
4 x 10 @ 50%
hypertrophy phase

Strict Pull Ups
moderately hard UB set

Post Class Sport
12-10-8-6-4
GHD sit ups
Goblet Squat
Push Ups

RP-Fit BootCamp

Conditioning
EMOM 30
Min 1: shuttle runs
Min 2: Air Squats
Min 3: High Plank Shoulder Taps
Min 4: Single Unders
Min 5: Rest

Rest 5 then,

12 min bike
every 15 cals, 4 alt S2OH
DB or KB (moderate #)

 

Tuesday, September 18, 2018

CrossFit

Oly 27 minutes
Power Sn + Hang Sq Sn +OHS
4 sets @ 70% 1RM Sn 1+1+1
4 sets @ 74% 1RM Sn 1+1+1

Conditioning 8 rounds - 15 min cap
8 Push Press 95/65
8 DB box step overs 25#/15#
8 burpees
8 Box Jumps

Post Class
shoulder complex 3 sets
10 front raises
10 lateral raises
lighter DB's
Banded face pull in sq position x8

RP-Fit BootCamp

Strength
Push Press
Establish 1RM (8 mins)
4x5 @ 75% of 1RM

Conditioning
AMRAP 4
21-15-9
Jumping Pull Ups
Burpees

Rest 2:00

AMRAP 4
15-12-9
Sit Ups
Burpees

Rest 2:00

AMRAP 4
12-9-6
Squat Broad Jump
Burpees

 

Wednesday, September 19, 2018

CrossFit

Strength
Gymnastics/Carry
20 min EMOM
minute 1: 12 C2B
minute 2: Bear hug carry 100ft
minute 3: 12 HSPU
Minute 4: Farmer Carry 100ft

Running intervals
2 x 400m run w/ 1:30 rest
4 x 200m run w/1:00 rest
2 x 400m run w/ 1:30 rest
efforts should be moderately hard

Recovery/cool down
1 mile jog
1.5k row
1.5k bike
choose one at conversation pace

Post Class
Lateral step ups with DB's
10 ea leg, 20 total over and back

RP-Fit BootCamp

Conditioning
5 rounds for time of:
20 wallballs
20 SDLHP w/ KB
20 Step ups
20 DB Snatch
Row 20/15 calories
Rest 1 minute

 

Thursday, September 20, 2018

CrossFit

Strength
Oly 33 minutes
Power Clean + Hang Sq. Cln
4 sets @ 70% 1RM p.cln 1 + 1
4 sets @ 74% 1RM p.cln 1 + 1

B

Press + Jerk
2 Push Press + 2 Pwr Jerk + 2 Spt Jk
4 sets @ 50% of best jerk

Conditioning
8 min cap
"Cycle Jackie" for time
70 cal assault
50 thrusters 45#
30 pull ups

Post class
Banded Bench press
135# + blue bands x 10 reps
Weighted Pistol x 5 ea. to box if needed
 

RP-Fit BootCamp

Stength
Back squat
5-4-3 Clusters (20s rest, 2 min rest)
moderately heavy

Conditioning
2 rounds for time of
30 med ball sit-ups
40 goblet squats
50 lunges

 

Friday, September 21, 2018

CrossFit

Strength 28 min
Front Squats
6 x 2 @ 80%
No tempo

superset with

Single arm OH press
6 x 8 ea side w/ KB's

Conditioning 16 min cap
3 rounds, ea for time
10 DB SA OHS 50/35 R
60 DU
10 DB SA OHS 50/35 L
400m run
rest 2:00 between rounds

Post Class 3 rounds
DeadBugs x 10
KB Arm Bar bottoms up x30sec
Quadreped Thoracic Rotation x10
5 ea side

RP-Fit BootCamp

Conditioning
AMRAP 28
9 overhead squats
3 rope climb, lying to standing
9 bench press w/ DB

Post Class
100 Pull Aparts
100 Lat Pull Downs
50 Curls
Break into 5 Rds, 20,20,10

 

Saturday, September 22, 2018

RockPile Wod

Strength/Skill
HS walks progressions to wall
slow kick ups to wall, slow kick ups to walking a few feet to wall
Kick ups to free stand Kick ups to HS walk
If have HS walks:
5 sets of 30ft walks with a 2 min rest between efforts

Conditioning
Rankel' John K. Rankel
20 min AMRAP
6 deadlifts 225
7 burpee pull ups
10 KB swings
200m run

Madeline Reale