Our next Macrocycle, “Bad Ass to Good Ass,” includes one 4-week hypertrophy, one 4-week strength, and one 4--week peaking mesocycle before our next Benchmark week starting on Monday November 18!

In our Hypertrophy Mesocycles, you’ll see sets designed for muscle growth in the 8-12 rep range with intensities being around 60% or more of a 1 RM. You’ll see more accessory work after workouts than typically found in other mesocycle types. Our metabolic conditioning work continuing to be constantly varied, functional movements, but averaging longer, slower, and higher volume and have the widest range of exercises.

In our Strength Mesocycles, we’ll strengthen our newly grown muscle using sets in the 3-6 rep range with intensities being around 75% or more of a 1 RM. Our metabolic conditioning will be average to be balanced, which creates a classic CrossFit feel.

In our Peaking Mesocycles, we’ll start with intensities around 90%+ of our 1 RM as we prep our bodies for new new Personal Records (PRs). Our metabolic conditioning will average shorter, faster, and more intense, as our specificity in exercises increases to prepare us for the soon approaching benchmark week.

“Bad Ass to Good Ass” will contain many progressions designed to increase your fitness and CrossFit skills making you ready for anything that may come your way. Enjoy!