September 24-29, 2018

Monday, September 24, 2018

CrossFit

Strength 20
Back Squats
4 x 10 @ 52%
hypertrophy phase

8 min w/u, then perform on the 3 minute

40 sec plank after a set of BS, 25#/15#

Conditioning
18 min cap
2 rounds for time
1k Assault
40 wall balls 20/14
20 KB snatches 53/35
10 bar MU
NOTE: switch every 5 reps on KB snatch

Post Class Sport
4 x 60sec
Pendlay Row x 8 x5sets
Cossack Squat x 8total x 5set

RP-Fit BootCamp

Strength
Back squats
8x10 medium weight

Conditioning
2RFT
800m row
40 Wall Balls 14/10
20 DB Snatches 30/20
10 Pull-ups/ring rows

Tuesday, September 25, 2018

CrossFit

Oly 27 minutes
Power Clean + Sq Clean
4 sets @ 72% 1RM p.cln
4 sets @ 75% 1RM p.cln

B

Press + Jerk
2 Push Press 2 Pwr Jerk 2 Spt Jk
4 sets @ 60% of best jerk
either split or power

Conditioning
21-15-9
Front SQ 135/95
HSPU

Post Class
weighted lateral lunges
4 sets of 6 ea side

RP-Fit BootCamp

Conditioning
16 minute EMOM
Min 1: 150 ft farmers carry
Min 2: 12 box jump overs
Min 3: 10 hanging knee tucks
Min 4: 12 SA DB hang clean

Rest 2

In 6 min max cal bike

Rest 2

8 Min EMOM
Max distance farmers carry (50ft = 1 rep)
Max box jumps
Max hanging knee tucks
Max DB cleans (switch every 5 reps)

 

Wednesday, September 26, 2018

CrossFit

Strength
Carries/Odd Object/Gymnastics
5 rounds for quality
10 heavy russian swings
5 high box jumps
10 weighted sit ups
30m heavy sled push

Conditioning
100 DU
500m row
500m run
500m row
100 DU

Post Class
Cool Down 1k row
RomWod

RP-Fit BootCamp

Strength
4x6
Strict Press
Find a challenging weight and stay there for 5 sets

Conditioning
22 min cap
28-21-15-9-6-3
DB Thrusters 50/30
Burpees

 

Thursday, September 27, 2018

CrossFit

Strength
Oly
Power Sn + Hang Sq Sn +OHS
4 sets @ 72.5% 1RM Sn
4 sets @ 75% 1RM Sn

Conditioning
Alt rounds with a partner
10 pull ups
10 fr rack lunges 115/80
10 ring dips
6 rounds each, for time
20 min cap

Post class
DB Chest Flys 3 x 10
 

RP-Fit BootCamp

Conditioning
32 min AMRAP
2k bike
20 Russian swings
16 front rack lunges (switch arms every round)
12 KB Deadlifts
55/35

 

Friday, September 28, 2018

CrossFit

Strength
Front Squats
6 x 2 @ 82.5%

during rest periods perform

Side Planks
40 seconds each side
6 sets

Conditioning
EMOM 25
minute 1: 10 DB Squats 50/35
minute 2: 10 HR push ups
minute 3: 10 cal bike sprint
minute 4: 10 GHD sit up
minute 5: rest

RP-Fit BootCamp

Conditioning
5RFT 35 min cap
500m row
12 dips
60 jump rope
10 DBall over the shoulder 70/50

 

Saturday, September 29, 2018

RockPile Wod

18min Strength
Bench Press
4 x 8 @ 60-65% of 1 RM bench

Conditioning teams of 3
800m Run
15 Sq clean 225/145
60 TTB
800m Run
15 Rope Climbs
60 DB Sn 70/50
2 rounds FT
33 min cap

MODIFIED
Conditioning teams of 3
800m run
15 Dball squats 100/70
60 V-ups
800m run
15 rope climbs
60 DB snatches 50/30
2RFT
33 min cap

Post Class
Good Mornings (light)
bar from ground
4 x 8 @ 25-30% of 1rm Deadlift
drive big toe into ground as standing up

Madeline Reale