Get Up!

CROSSFIT

S&P Cycle: squat- pull–PRESS– pull -off

A. Bench Press

80% x 3
85% x 3
90% x 3

B. AMRAP @ 60%

C. For time
40 TGUs 53/35
80 wall ball shots

CSPORT

A. 15.5
27-21-15-9
Cal row
thrusters

B. 3 rounds:
20 pull ups
20 bench press
rest 2-3 min

C. 4 rds:
10 ab wheel reps
20 situps
30 mtn climbers

 

Flex Friday

CROSSFIT

S&P Cycle: squat- pull–press- pull –off

A. 5 rounds for time
5 deadlifts (315/225)
10 HSPUs
15 pullups
400m run

B. 3 sets

Hammer curls 15 each arm

DB Skull Crushers 15

CSPORT

A.  AMRAP in 40 min
Big block run buy-in
then AMRAP w/time left
80 lunges
70 DUs
60 sit ups
500m row
40 box jumps
30 no pushup burpees
200m run

 

B. Ab Finisher Coaches Choice

Pyramid Scheme

The calm before the storm…

CROSSFIT

S&P Cycle: squat- pull–press- PULL -off

A. 3 Position Snatch

Hang, Low Hang, Floor
Build to a heavy single

B. 3×1 @ 70% of part A

C. 150 DUs
30 hang squat snatch (75/45)
30 K2E
30 box jumps 30/24
30 K2E
30 Hang squat snatch
150 DUs

CSPORT

A. 4 rds:
20 sec pushups
30 sec plank
10 sec rest

B. 4 rounds for time:
200m run
20-15-10-5 ring dips (scale as needed, but make them challenging!)
10 box jumps

C. 4 rounds for time:
10 burpees
15 cal airbike
20 KBS

Clean it up!

CROSSFIT

S&P Cycle: squat- PULL–press- pull -off

A. Strict Press

80% x 3
85% x 3
90% x 3

B. AMRAP @ 60%

C. Accessory Work –  2 sets

Accessory Work
Cuban Press 8 reps
Suitcase carry 50’ each hand
Band Pull aparts 20 reps

D. Against a 1 min clock, 12 burpees, then max C&J with time remaining 135/95 x 5 sets

rest 3 min between.  Scale burpees to 10 if need be.

 

CSPORT

A. AMRAP in 9 min:
200m run
20 wall balls

B. AMRAP in 9 min:
400m Row
30 sit ups

C. For time:
50 double unders
2 min plank
30 steps OH walking lunges
2 min wall sit
30 steps OH walking lunges
2 min plank
50 double unders

Tabata Tuesday

 

CROSSFIT

S&P Cycle: squat- PULL–press- pull -off

A. Deadlift

80% x 3
85% x 3
90% x 3

B. AMRAP @ 60%

C. Accessory Work –  2 sets
Single leg RDL 8/8
Single arm DB row 8/8

D. Alternating tabata ( 8 sets of each)

air squats
pushups
abmat situps

 

CSPORT

A. 21-15-9
bench press
clapping pushups (scale as needed)

400m run

B. 21-15-9
KBS
box jumps

400m run

C. 21-15-9
hollow rocks
GHD situps

400m run

D. 21-15-9
pull ups
cal row

Fight Gone Bad!!!

 

CROSSFIT

S&P Cycle: squat- PULL–press- pull -off

A.Back Squat (off 90%)

80% x 3

85% x 3

90% x 3

+ 5-20#

B. AMRAP @ 60 + 5# off last week

C. Accessory Work
Weighted Step up 2 x 10 / leg
Weighted Back Ext 2 x 12

D Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

 

CSPORT

A. AMRAP in 90 sec; 30 sec rest b.t exercises
Air Squats
Box Jumps
Row/Airbike
Double unders
x 2 rounds

B. 10 rounds for time:
3 burpees
6 KBS
9 sit ups
100m run

OPEN GYM

Black Friday Sale!!! Use code RPMVIP5 to get 25% off your order of ropes, cables, and apparel!

OPEN GYM 

9-12

 

Weekly Fitness Test

 

“Cindy”

Stricty Saturday

Announcements 

Black Friday Sale!

Use code RPMVIP5 for 25% off all rope, apparel, and swag on RPMTraining.com

 

CROSSFIT

S&P Cycle: squat- pull–press- pull -off

A. 12 minutes to find 1RM Snatch

B. 12 minutes to find 1RM Clean & Jerk

B. 21-15-9
OHS 135/95
strict pullups

 

 

CSPORT

A. 4 rounds:

Against a 3 min clock, run 400m then:
AMRAP box jumps w/ time left
or
AMRAP k2e w/ time left
** complete 2 rounds with each exercise, in any order

B. 3 sets:
15 skull crushers
15 push ups

C. 3 sets:
15 back ext
10 ab wheels

D. 3 sets:
200m row
15 wall balls

Friday Fast

Announcements 

Thanksgiving Schedule

Friday 8-12 Open Gym

Saturday Business as usual

 

CROSSFIT & CSPORT

For time
2k row
30 burpees
100 cal airbike
30 burpees
300 DUs
30 T2B