September 4 - 8, 2018

Tuesday, September 4, 2018

CrossFit

Strength
2 Muscle Sn + 2 Pausing OHS
4 sets of 2 @ 37-40% of 1RM Sn

Snatch
3x2 79%
3x2 84%
3x1 89%

Conditioning
2 rounds for time
5 bar MU
10 dball over shoulder 100/80
5 bar MU
10 Dball Squats 100/80

Bike or run cool down and static stretch

Post Class
5 rounds
Active plank 15 seconds
10 cuban press 2.5-5# plates
Latissimus roll
Forearm mobility

RP-Fit BootCamp

Conditioning
2:00 min circuits
Oh lunges
Burpees
KB suitcase deadlifts
Calories on bike
Rest 1:00
Repeat 2x

Then 3 rounds of
2:00 Jump rope
1:00 Situps
1:00 Superman hold

 

Wednesday, September 5, 2018

CrossFit

Skill/Carry/Hold
Front Rack Hold 20 sec with 1rm FS
HS walk 25 ft
Touchdown Pistols, 6 ea leg
4 sets, 5 if time .

Conditioning
EMOM 30
Min 1 Driveway Run
Min 2 12 box jumps step down
Min 3 12 KBS 53/35
Min 4 Bike 45sec moderate pace
Min 5 10 GHD sit up

Post Class
RomWod
paloff press 6 ea side
OH hold with barbell 40% of jerk
Glute Bridge hold single leg, 20 sec.

RP-Fit BootCamp

Every 5 min for 20 min
25 wallballs
20 SA KB rows
14 step ups
10 pull-ups

Rest 3 min

EMOM 10
Min 1 400 ft shuttle, Run 50 ft sections
Min 2 :40 plank

 

Thursday, September 6, 2018

CrossFit

Strength
Clean + FS + Jerk
6 sets at 86% of 1rm

Weighted back/hip extensions
2 sec hold on top
5 x 8

Conditioning w/ partner
FT, move in order
150 wall balls
Row 2 k
45 Hang PC + PJ 155/105
partition as desired

Post Class
Bicep Curls 6 x 6 ea arm flat loaded
Single arm farmer hold 30sec
Single Leg Plank hold 20s

 

RP-Fit BootCamp

Stength
Strict press
6 x 3 @ heavy weight

Superset w/

10 v ups
:20 boat hold
5 v ups
:10 boat hold

Conditioning
21-18-15-12-9-6
Calorie row
Db push press

 

Friday, September 7, 2018

CrossFit

Stregnth
Deadlifts
4 x 4 @ 75%
Lightly tap and go, no bouncing weights

Weighted planks
45 seconds
4 sets
if can't hold weight on back, go unweighted

Conditioning
Run 800m
5 rounds
10 alt. DB Sn 50/35
10 Burpees open standard
Run 800m

Post Class
4 min armap
10 FS 95/65
10 kHSPU

RP-Fit BootCamp

Conditioning
Bike 15k
Every 3 min
100ft farmers carry
10 push-ups 

 

Saturday, September 8, 2018

RockPile Wod

Crossfit

Strength
Back Squat
4 x 10 @ 50%

superset with
DB Bench Press
4 x 10 comfortable but heavy

Conditioning
Teams of 3
3 rounds for time
15 rope climbs
15 OHS 165/115
180 DU
60 thrusters 75/55
60 box jumps
 

RP-Fit

Strength
Back Squats
4 x 10 @ easy weight
Superset w/
Db bench press

Conditioning
3RFT
Teams of 3
15 rope raises/lowers
15 OHS
180 jump rope
60 DB thrusters
60 box jumps

Madeline Reale