September 9 -15, 2019

Monday, September 9, 2019

CrossFit

Skill/Strength 5 sets on the 4 minute

14/11 cal AAB men>70rpm Women>63

directly into

2 Strict MU

directly into

Double Farmer Carry 70/55 150ft

Conditioning

20 min at a sustained pace

400m run

10 GTOH plate 35/25

20 BW Lunges

6 strict Pull Ups

RP-Fit Bootcamp

Deadlifts

Build

6 x 1.1 @ 90% of 3rm

superset

8 SL RDL

8 target pistols

:30 weighted plank

Stamina

EMOM16

12/10 cal row

10 deadlifts

:40 OH db hold

12 SDLHP

Conditioning with CrossFit

20 min at a sustained pace

400m run

10 GTOH plate 35/25

20 BW Lunges

6 strict Pull Ups

Tuesday, September 10, 2019

CrossFit

Front Squat Waves Week 12

Spend 20 minutes working up to a 3 rep max Front Squat

s/s with making sure weights are out for the workout and a rower is selected for the set of partners

Conditioning w/ a Partner

Chipper for time

80/65 cal AAB

60 S2OH 135/95

60 Burpee over bar

60 TTB

30 Squat Cleans 185/125

RP-Fit Bootcamp

Part A - EMOM 15

15 Wallballs

10 Burpee over DB

12 Push Press

Part B - Pump Sesh

16 Alternating Curls

10 Push Ups

20 Banded Pull Aparts

20 Med Ball Sit Ups

Wednesday, September 11, 2019

RockPile Wod

9/11 Tribute Workout

2001m Run

11 Box Jumps

11 Thrusters (RP-Fit uses DB)

11 C2B Pull Ups

11 Power Cleans (RP-Fit uses DB)

11 HSPU/Box Push Ups

11 KBS

11 Toes to Rings/Toes to Bars

11 Deadlifts

11 Push Jerks/DB Push Press

2001m Row

Thursday, September 12, 2019

CrossFit

Oly - Power Clean and Jerk

6 sets of 1 Power Clean +Jerk + 1 Split Jerk

82-85% of weaker lift

Conditioning 3 rounds for time - 13 min cap

1km AAB

15 Bench Press 155/105

5 Rope Climb

RP-Fit Bootcamp

Strength - Back Squat

Build

20 Rep Build

Stamina

8 mins to build up to a moderate set of 3 then

E2MOM - 10 mins
8 Back Squats

10 Devil Press

Conditioning

AMRAP 17

400m run

10 wallball situps

10 dball over the shoulder

50 ft SA OH Lunges

Friday, September 13, 2019

CrossFit

Oly - Snatch

with a 2 second pause at knees back position

Accelerate through the second pull and transition after the 2 second pause

6 -7 doubles at 73%

Conditioning

Every 5 minutes for 25 minutes

400/350m Row

45 DU

14 DB Hang Clean and Jerk 50/35

14 GHD Sit Ups

RP-Fit Bootcamp

Part A - Rowing Intervals

Part B - Conditioning

Every 5 minutes for 25 minutes

800/700m Bike

45 Single Unders

14 Sandbag cleans

8 Burpees over sandbag

Saturday, September 14, 2019

RockPile Wod

Teams of 3 - 15 min AMRAP

2km AAB

40 Wall Ball

40 Power Snatch 75/55

rest 5

15 min AMRAP

300m Run

21 Thruster 115/85

16 Ring MU

RP-Fit Bootcamp Variation

Teams of 3 - 15 min AMRAP

2km AAB

40 Wall Ball

40 KBS

rest 5

15 min AMRAP

300m Run

21 DB Thrusters

16 Pull ups + dips

Sunday, September 15, 2019

Engine Build

Row intervals

Split 500s

300m @90% Effort

rest 30 seconds

200m @ 100% effort

rest 3 minutes between sets

4 sets total

EMOM 21

1: 60ft single DB Lunge

2: 12 Burpee Over DB

3: 50 second single arm farmer carry, switch hands when needed.