RPM Hoover

06/19/2013

Blake — Wed, 19 Jun 2013 09:00:00 +0000

Main – CrossFit RPM Standard

Warm-up (No Measure)

Dynamic LinearB
Ground Mobility B
Linear Elasticity B
Linear Frequency B

Front Squat (3 x 2)

BB reverse lunge 3 x 6@
piriformis stretch on bench or box
weighted sit up/reach 3 x 15

Metcon (No Measure)

Conditioning

3 x 200m sprints (1 minute rest)

7 minute tempo run

6-19-2013

RPM Team — Wed, 19 Jun 2013 01:51:58 +0000

Strength

Front squat 3×2
BB reverse lunge 3×6@
Piriformis Stretch on box or bench
Weighted sit up/reach 3×15

Conditioning

3 x 200m sprints (1 min rest)

7 min tempo run

06/18/2013

Blake — Tue, 18 Jun 2013 09:00:00 +0000

Main – CrossFit RPM Standard

Warm-up (No Measure)

Lateral Dynamic Warmup
Ground Mobility
Frequency

BB muscle clean to press (4 x 5)

BB muscle clean to press 4 x 5 (moderate weight)
Snatch grip bent over row 4×10
Hanging knee raise (slow) 4×10

Metcon (Time)

Partner Wod

Partner Karen: 150 wall ball

Then

21-15-9

Row for calories
Burps

in the 21-15-9 workout one partner will row 21 calories, then the other partner will row 21 calories, then move on to the 21 burpees continuing one partner at a time until all reps are complete.

6-18-2013

RPM Team — Tue, 18 Jun 2013 02:24:47 +0000

Strength

BB muscle clean to press 4 x 5 (moderate weight)
Snatch grip bent over row 4×10
Hanging knee raise (slow) 4×10

Partner WOD

For Time…

Partner Karen: 150 wall ball

Then…

21-15-9

Row for calories
Burpees

* in the 21-15-9 workout one partner will row 21 calories, then the other partner will row 21 calories, then move on to the 21 burpees continuing one partner at a time until all reps are complete.

06/17/2013

Blake — Mon, 17 Jun 2013 09:00:00 +0000

Main – CrossFit RPM Standard

Warm-up (No Measure)

Dynamic Linear A
Ground Mobility (lin) A
Elasticity (lin) A
Frequency (lin) A

Drop Snatch (4 x 1 + 3 OHS)

1 set with empty bb
3 sets with weight on bar if able

Snatch (3 x 2)

bb warm up: 2 x 5 hang power, 5 OHS

3 x 3 (1 power, 2 full)

Metcon (Time)

3 rounds for time….

400m run
30 double unders
20 kb swings (55/35)
10 flash push ups

06/17/2013

Blake — Mon, 17 Jun 2013 09:00:00 +0000

Main – RPM SPA 13-18U

Bench Press

06/17/2013

Blake — Mon, 17 Jun 2013 09:00:00 +0000

Main – RPM SPA 11-13U

Bench Press

6-17-2013

RPM Team — Mon, 17 Jun 2013 01:58:39 +0000

We will be testing next week (24th-28th) so work hard and smart as we finish up this final week of preparation

Strength

BB drop snatch + 2 OHS 4x
Plate rotations 3×30
Snatch 3×2 (85%)

WOD

3 rounds for time…

400m run
30 double unders
20 kb swings (55/35)
10 flash push-ups

All Rhodes Lead to Gold – Week 2 – Day 1 Training

RPM Team — Sat, 15 Jun 2013 14:03:17 +0000

Blake, Zechariah, and Caleb training week 2 – Day 1.

Watch this video on YouTube.

06/14/2013

Blake — Fri, 14 Jun 2013 09:00:00 +0000

Main – CrossFit RPM Standard

Warm-up (No Measure)

Warm up tempo run
Foam Roll
Dynamic Multidirectional
Ground mobility
Ladder/cone circuit
core circuit

Power Clean

EOMOTM : 20 minutes

Even minutes: 1 dead lift, 2 power cleans

Odd minutes: 5 burpees