Thursday 9.19.19

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CrossFit Strength

Badass to Good Ass: Hypertrophy Week 4 of 4

 

CrossFit
High-hang Squat Clean
8 x 3

Bootcamp
Power Clean
8 x 3

 

CrossFit/Bootcamp
Clean Pulls
7 x 1 (105% 1 RM Clean)

CrossFit/Bootcamp
Back Rack Split Squats
3 x 12 L/R

Wednesday 9.18.19

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CrossFit, Endurance

Badass to Good Ass: Hypertrophy Week 4 of 4

 

CrossFit/Bootcamp
"Chef Dan"
5 Rounds for Time
10 Deadlifts (225/155/45%)
600m Run
3:00 Rest

Run Scaling:
If you have a:
Sub 7:30 Mile: RX
7:30 - 10:00 Mile: Alternate between 600m and 400m Runs
10+ minute Mile: 400m per run

 

Tuesday 9.17.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Hypertrophy Week 4 of 4

 

CrossFit/Bootcamp
AMRAP 20:00
10 C2B Pull-ups
10 Push-ups
10 Box Jumps (36"/30"/Medium to High)

 
 

Accessory Work:
3 x Super Sets
a. 12-ish Weighted Ring Dip
b. 12-ish Band Reverse Flys
c. Hard Set Candle Stick Levers

Monday 9.16.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Hypertrophy week 4 of 4

 

CrossFit/Bootcamp
Front Squat:
1x4(85% 8RM
1x4(92.5% 8 RM
3x8(100% Week 1's 8 RM

 
 
 

CrossFit/Bootcamp
For Time
50-40-30-20-10 AbMat Sit-ups
25-20-15-10-5 KB Swings (70/53/Heavy)

Saturday 9.14.19

Daniel, Emily, Brian

Daniel, Emily, Brian

CrossFit, Strength, and Endurance

Badass to Good Ass: Hypertrophy Week 3 of 4

 

CrossFit/Bootcamp
For Time with Partner
50 Lateral Burpees over Planking Partner
50 Deadlifts (185/135/45%)
50 Wallballs (20/14)
50 Push-ups
50 Wallballs
50 Deadlifts
50 Lateral Burpees over Planking Partner

 

CrossFit Strength (Open Gym)
do class OR Open Gym


Incline Bench Press
1 x 8 (55% 8 RM)
1 x 8 (70% 8 RM)
1 x 8 (87.5% 8 RM)
1 x 8 (92.5% 8 RM)
1 x 8 (97.5% 8 RM)

2 x Super Sets:
a. 12-ish DB Chest Flys
b. Hard Set V Sit-ups

3 x Super Sets
a. 12-ish DB Bench Press
b. 12-ish DB Reverse Flys
c. 20-ish GHD Sit-ups

Friday 9.13.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Hypertrophy Week 3 of 4

 

CrossFit/Bootcamp
5 Rounds
0:30 Jump Rope
0:15 Rest
0:30 Handstand Hold/Walking
0:15 Rest

 
 
 

CrossFit
For Reps
2:00 Row for Calories 2:00 HSPUs
2:00 Toes-to-bars
2:00 SDHP (95/65/Fran Weight)
2:00 Inverted Burpees 2:00 Sit-ups
2:00 Row for Calories *0:15 transition rest between each exercise

Bootcamp
For Reps
2:00 Row for Calories 2:00 Strict Press (95/65/50%)
2:00 Toes-to-bars
2:00 SDHP (95/65/Fran Weight)
2:00 Inverted Burpees 2:00 Sit-ups
2:00 Row for Calories *0:15 transition rest between each exercise

 

Thursday 9.12.19

Dan

Dan

CrossFit Strength

Badass to Good Ass: Hypertrophy Week 3 of 4

 

CrossFit
High-hang Squat Clean
8 x 3

Clean Pulls
5 x 2 (100% 1 RM Clean)

Bootcamp
Power Clean
8 x 3


Clean Pulls
5 x 2 (100% 1 RM

 

CrossFit/Bootcamp
Back Rack Split Squats
3 x 10 L/R