September 30 - October 5, 2019

Monday, September 30, 2019

CrossFit

Strength: Pausing Back Squats

6 x 2 with a 4 second pause

at 60% of 1RM BS

focus is positional strength and stability

s/s with

GHD Hip Extensions Holds x15-20 seconds

Conditioning: ON the 4 min for 20 min

400m run

6 Bar MU

12 KB thruster 55/35 (single arm)

RP-Fit Bootcamp

Part A: (Sprint) (cap=10)

21-15-9

Bike Cals

Burpees

DB Thrusters

Part B: (Strength)

EMOM24

1) 200m run

2) 150 Ft. Farmer Carry (2 DBs)

3) 50 Ft. SA OH Lunge

4) 12 Push Ups

5) 50 Ft. Sled Push

6) 12 V-Ups

Tuesday, October 1, 2019

CrossFit

Strength: Bench Press

5 x 4 with a 2 second descent and a 2 second pause @ 60%

superset with

Banded Psoas Marching x10 total cycles

Conditioning: 18 min cap

Chipper, for time

25/20 Cal Row

50ft HS Walk

25 Wall Balls

25 Power Snatch 75/55

25 Lateral Burpee Over Bar

25 Hang Power Snatch

25 Wall Balls

50ft HS walk

25/20 Cal Row


RP-Fit Bootcamp

Part A: For Time

Row 500m

Run 1 mile

Row 500m

Cap=16min

Part B: Pump Sesh

The 5×5

5 Rounds for Time

5 Burpee over barbell

5 Deadlifts 155/115

5 Floor Press 135/95

5 Barbell Roll-outs

5 Barbell Row 95/65


Wednesday, October 2, 2019

CrossFit

Strength: EMOM 12

1: DB Reverse Flys x12

2: Barbell Good Mornings x8 from rack w/20-30% of 1RM DL

3: Weighted Plank x30-40 seconds, 10-35#plate

Conditioning: On the 3min for 21 minutes

500/450m AAB

14 Push Up

14 SA OH DB lunge 50/35


RP-Fit Bootcamp

Obstacle Day

Thursday, October 3, 2019

CrossFit

Strength: Clean and Jerk Complex

Pwr Clean + 2 Hang Clean + Jerk

Build up to as heavy as 82%

of best Clean and Jerk any style

Do not exceed 82%

Conditioning: 4 rounds for time

15/12 AAB cal

15 HSPU

200m Sandbag run (small sandbags)

50ft Sled Pull 135/95

RP-Fit Bootcamp

Strength: Build (W2)

Front Squat Waves 22 min

8 - 6- 4, 3 total sets

55 - 62 - 67 %

45 sec between mini sets, then 2 min

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)

TABATA THURSDAY

1) Goblet Squats

1) KBS

2) Weighted Lunges

2) DB Push Press

3) Battle Rope Jacks

3) Slam Ball 50/30

4) Ring Row

4) Target Burpees

Friday, October 4, 2019

CrossFit

Strength: Snatch

Snatch Pull + Hang Sn Pull + H. Sn

5-6 working sets at 75% of 1 RM Sn

Conditioning : 22 min cap

3 Rounds with Partner

10 Squat Snatch 155/105

40 GHD Sit Up

400m team run

RP-Fit Bootcamp

Build (W2)

2 Strict+ 3 Push @ 80% Strict

ss w/

5 OH Med Ball Throws

10 Med Ball Slams

8 DB Dent Over Row each side

Banded Lat Pull Downs x 15

Conditioning: 22 min cap

3 Rounds with Partner

20 DB Snatch + OHS 50/35

50 Medball Situps

400m team run

Saturday, October 5, 2019

RockPile Wod

1hr15 class

RockPile Wod

Part A: Solo, 4 rounds for time, 10 min cap

40 DU

14 Pistol

10 Strict Pull Up

Part B: Teams of 3, 4 rounds for time 15 min cap

40cal Row

40 S2OH 115/85

40 TTB

Part C: 4 rounds for time 15 min cap

400m run

30 Box Jumps

20 Ring MU

Sunday, October 5, 2019

Engine Build

Wod 1: 5 rounds

13 Burpee

26 BW Lunges

3 min transition

Wod 2: 5 rounds

150ft DBall Carry

15/12 cal AAB

3 min transition

Wod 3: 5 rounds

10 Box Step Overs 25/15# plate

12 Ring push Ups

each mini workout has a 12 min cap