September 16-22, 2019

Monday, September 16, 2019

CrossFit

Strength: Pausing Back Squats

5 Second pausing back squats

7 x 2 @ 50% 1RM back squat

Conditioning: Alt rounds with a partner, for a total of 12 rounds

10/8 AAB cal

12 Goblet Squats 55/35

10 C2B Pull ups

Time Cap 18 minutes

RP-Fit Bootcamp

Part A: EMOM15

12 floor press 115/85

10/8 AAB cals

12 Bent over barbell rows

Part B w/ CF: Alt rounds with a partner, for a total of 12 rounds

12/10 cal row

12 Goblet Squats 55/35

15 jumping Pull ups

Time Cap 18 minutes

Tuesday, September 17, 2019

CrossFit

Strength: Snatch

Snatch Pull + 2 Hang Squat Snatch

5 -6 working sets no higher than

80% of best Sn

Conditioning, for time 13 min cap, 10 rounds

1 Squat Snatch 175/115

2 Rope Climbs

3 Strict HSPU

Derived from MisFit Athletics

RP-Fit Bootcamp

Strength: Back Squat Test Week

20 Rep Max

Build up to 20 rep max

ss w/

wall therapy, foam roll/band work

Conditioning: Tababta Tuesday

:20s work, :10s, 8Rds, 4mins

1) shuttle runs
1) bucket carry

2) Wallballs
2) SA push press

3) HR push ups
3) ab mat situps

4) battle rope thrusters
4) battle rope jumping jacks

Alt between movements, 2 moves per tababta. 4 tabatas, Rest :30s btw each.

Wednesday, September 18, 2019

CrossFit

Skill: EMOM 12

Banded Rotational Chops x6ea side

Front and Lateral shoulder raises x8 each , DBs

Weighted Front Plank x30 sec.

Conditioning: 22min at a sustained pace

Run 800m

250Ft Bucket Carry

250ft Farmer Carry (both hands) 70/55s

50ft HS walk


RP-Fit Bootcamp

Obstacle Day

E4M For 16:00

14 Elevated ring rows

14 Dball to shoulder

14 Burpee box wall climb over

**should have :30s rest, scale # approp

Rest 4

E4M For 16:00

5 tire flips

50ft sled pull

5 PVC over unders

50ft sandbag lunge (behind neck)

Thursday, September 19, 2019

CrossFit

Strength: Clean and Jerk

Doubles at 67-72%

10-15 seconds between lifts

6 working sets , speed reps

*athletes choice of type of Jerk
**Squat Cleans**

Conditioning: 13 min AMRAP

40 Cal Row

35 wall balls

30 hang clean and split jerk 50/35

10 ring MU

RP-Fit Bootcamp

Strength: Pump sesh

EMOM16

1) Bend Over Flys x12

2) 10 Front Rack Kneel to Stand (dbl KB)

3) 25 Banded Tricep Ext

4) 12 landmine rotations

Conditioning: AMRAP13

5 Man Makers 35/25

10 DB FS 35/25

15 DB Snatch

20 singles unders

30 ft burpee broad jump

Friday, September 20, 2019

CrossFit

Strength

Bench Press 5 x 4 with a 3 second descent @50%

Split Squats 5x 3 ea leg
(from foot has a small plate under heel) this is for tendon health, slow descent with 3 sec pause in bottom

Conditioning: 3 rounds for time

800m Run

25 KB swing

18 pull ups

RP-Fit Bootcamp

Strength: Deadlift Test Week

3 Rep Max Test

Build to 3RM

ss w/

:30s superman w/ probar

:30s hollow body w/ probar

:30s row w probar

Conditioning (18 min cap): 3 rounds for time

800m Run (one loop)

25 KB swing

12 push ups

Saturday, September 21, 2019

RockPile Wod

Athlete of the Month: "The WebDaddy"

For Time: With a partner

100 DU each one at a time

100 synchro sit ups (50 ea)

30 Bar MU

2,013m AAB each partner

20 power clean and jerk 185/125

100 TTB

100 DU each

Modified Variation:

100 SU each one at a time

100 synchro sit ups (50 ea)

30 pull ups + 30 dips

2,013m AAB each partner

40 SA DB C&J 50/35

100 TTB on rings

100 SU each

35 min cap

Sunday, September 22, 2019

Engine Build

Part A: On the 4 minute for 24 minutes

Run 400m

15 Double KB Sumo DL

if one is not having at least 45 sec, of rest, reduce the distance of the run

Part B: EMOM 20

1: 200ft OH SA carry (100ft ea)

2: 10/8 Cal AAB

3: 15 decline Push Ups (2 45's)

4: GHD Hip Extensions