September 23-29, 2019

Monday, September 23, 2019

CrossFit

Strength: Pausing Back Squats

7 x 2 with a 4 second pause at 55% of 1RM BS

focus is positional strength and stability

superset with

Single Arm KB Push Press

4 x 5 ea arm

Conditioning: 5 rounds, 1 min rest between

75' Sled Pull 155/115

16 Pistol Squat

18 Single Arm KB Jerk 55/35

RP-Fit Bootcamp

PUMP SESH

EMOM20

1) DB Bench Press x 12

2) Tempo Bench Dips x 12 (2-3 sec decent/ascent)

3) Bent Over flys x12

4) 16 Alt Curls

5) 25 Banded Pull aparts

WODAPALOZA WOD5 (CAP=15)

For time, 21-15-9:

Barbell Thrusters (95, 65lb)

Calorie Row

Burpee Over Rower

Tuesday, September 24, 2019

CrossFit

Snatch Comlex

Snatch Pull + Hang Sn Pull + H. Sn

5-6 working sets no higher than 83% of 1 RM Sn

Partner Conditioning: 17 min AMRAP

28 Ring Dips

14 OHS 135/95

28 Burpees Synchro (14 ea)

28 Synchro Wall Balls (14 ea)

RP-Fit Bootcamp

Build

Front Squat Waves

8 - 6- 4, 3 total sets

50 - 60 - 65 %

45 sec between mini sets, then 2 min rest

Stamina

8 mins to build to heavy 3 rep FS

E2MOM-10

5 Front Squats

8 Weighted Jump Squat

10 Hip Ext (weight opt'l)

Conditioning: FGB - 3 RFT - 17 Min

1)Dball Over Shoulder 100/70

2) SDLHP 75/55

3) Box Jumps 24/20

4) Push Press 35/25

5) Bike Cals

-rest 1 min-

Wednesday, September 25, 2019

CrossFit

EMOM 12

1: Upright Plate Fly's x 12

2: RFESS x6 ea leg

3: KB Windmills x 4 ea

Conditioning: 5 rounds at a sustained pace

400m Run

16 SA Hang DB clean and jerk (4ea arm x 2)

8 Strict Pull Ups


RP-Fit Bootcamp

Obstacle Day

AMRAP 35 (throwback WK1)

Bike 20 Cals

200m Sandbag Run

Sled Pull + Push

200m Sandbag Run

12 Burpee Tall Box Crawl Over

200m Sandbag Run

12 Dball over tall box

200m Sandbag Run

50 ft bear crawl plate push

200m Sandbag Run

5 Rope Climbs

200m Sandbag Run

Thursday, September 26, 2019

CrossFit

Conditioning:

Chipper - 35 min cap

500m Row

100 Thrusters 95/65#

500m Row

every minute, perform 5 burpees, starting at 1:00

RP-Fit Bootcamp

TABATA THURSDAY

13 min clock, 3 tabatas, alt moves, :30s rest btw

1) Shuttle Runs

1) Farmer Carries 70s/55s

2) SA KB Thrusters 55/35

2) Burpees Over KB

3) Ring Rows

3) Mtn Climbers

WODAPALOZA WOD4

For Time - 20:00 Minute Time Cap

150 Wallballs (20,14lb) (10ft, 9ft)

75 Toes-to-ring/K2E

Friday, September 27, 2019

RockPile Wod

Bench Press

5 x 4 with a 3 second descent @ 55%

Split Squats

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

5x 3 ea leg

Conditioning: 4 rounds at a sustained pace

16/13 Assault Bike Calories

7 R over L rope pull up

50 DU

7 L over R rope pull up

**Bootcamp sub rower and pull ups if needed

Saturday, September 28, 2019

RockPile Wod

1hr15 class

CrossFit

Strength

Clean and Jerk - 20 min

Doubles at 70-74%

based on athlete readiness

Conditioning: TEAMS of 3

Part A - AMRAP16

400m team Run

14 Ring MU

24 Deadlift 275/165

Rest 5

Part B - AMRAP16

35 cal Row

45 GHD Sit Up

27 Hang Sq. Clean 135/95

*for part B, bar need to be held at top of deadlift position in order for reps to be accumulated on row and GHD***

RP-Fit Bootcamp

Strength

Push Press 5*4 @ 80% 1RM

ss w/

5 OH Med Ball Throws

10 Med Ball Slams

8 DB Bent Over Row each side

Banded Lat Pull Downs x 15

Conditioning: TEAMS of 3

Part A - AMRAP16

400m team Run

14 PU+Dips OR 14 Burpee Pulls Ups

24 Deadlift 275/165

Rest 5

Part B - AMRAP16

35 cal Row

45 Medball situps

27 Dbl DB Hang Sq. Clean 50/35

*for part B, DBs need to be held at top of deadlift position in order for reps to be accumulated on row and situps***

Sunday, September 29, 2019

Engine Build

Part A: 5 sets, 1 min rest between sets

12/9 cal AAB

5 Burpee Box Jump Overs

250ft Farmer Carry 70's/55s

5-7 min transition

Part B: 5 sets, 1 min rest between sets

300m run

8 KB snatch (4 ea arm)

14 SA OH KB lunges