Workout Of The Day

Monday, August 2nd, 2021
Gym Closed! See you Tuesday!

CROSSFITBOOTCAMPHYPERTROPHY
Rest DayRest DayRest Day

Tuesday, August 3rd, 2021

CROSSFITBOOTCAMPHYPERTROPHY
A1) Bench Press
3×9 @ 22X1
Rest as needed
A2) Strict Pronated Pull-up
3×8-10 w/ Added Weight
Rest as needed

B) 5 Sets @ 80%
Every 2min Complete a Challenging Set of Toes to Bar
Beginner: 0-12
Intermediate: 10-15
Advanced: 12-20
Row/Bike/Ski @ 50-75% until next 2min mark

C) 3 Sets @ High Sustained Effort
3min AMRAP:
10 Wallballs @ 20/14lbs to 10/9ft Target
9 Alt DB Snatches @ 50/35lbs
8 Cal Row/Bike/Ski
Rest 2min
A) 4 Sets @ 80%
5-10 Strict Pronated Pull-ups
12-15 Dual DB Seated Press
Rest as needed

B) 15min @ 80%
12 Toes to Ring
12 DB Bench Press
12 TRX/Ring Rows

C) 3 Sets @ High Sustained Effort
3min AMRAP:
10 Wallballs @ 20/14lbs to 10/9ft Target
9 Alt DB Snatches @ 50/35lbs
8 Cal Row/Bike/Ski
Rest 2min
A) Deadlift
4×12 @ 12X1
Rest as needed

B) Front Squat
4×14 @ 20X0
Rest 2min between sets

C) Front Foot Elevated Split Squat
3×17/leg @ 2020 – no pausing at the top
Rest 60se between legs

D) DB Romanian Deadlift
3×17-22 @ 20X0
Rest 2min between sets

E) 30min @ 75%/Moderate Effort
30min Conditioning – Row/Bike/Ski, no running!

Wednesday, August 4th, 2021

CROSSFITBOOTCAMPHYPERTROPHY
A) 50min @ 75%/Moderate Effort
1000m Row
100ft Sled Drag @ 90-135lbs
1000m Ski Erg
100ft Reverse Sled Drag @ 90-135lbs
800m Run
30 Alt Step-ups
A) 50min @ 75%/Moderate Effort
1000m Row
100ft Sled Drag @ 90-135lbs
1000m Ski Erg
100ft Reverse Sled Drag @ 90-135lbs
800m Run
30 Alt Step-ups
A1) Barbell Hip Thrusts on Bench
4×22-32 @ 1111
A2) Bilateral Upright Row
4×22-32 @ 1111
Rest as needed

B1) Goblet Squats w/ Heels Elevated
4×22-32 @ 1111
B2) Deadstop Lateral Raises
4×22-32 @ 1111
Rest as needed

C1) Barbell Curl
4×22-32 @ 1111
C2) Skull Crushers
4×22-32 @ 1111
Rest as needed

Thursday, August 5th, 2021

CROSSFITBOOTCAMPHYPERTROPHY
A) Snatch Development
10 Sets; Complete:
1 Snatch from Above the Knee
2 Snatches from Ground/Below the Knee
Rest 1min between sets

B) Front Squat
Wave Loading
8-7-6 @ Increasing Weight
8-7-6 @ Increasing Weight but slightly heavier than the previous Wave

C) 10min AMRAP
10 Hang Snatches @ 75/55lbs
30 Double Unders
A) 12min EMOM @ High Effort
1st: 15 KB Swings
2nd: 30sec Row/Bike/Ski
3rd: 20 Alt Jump Lunges or 8/leg Reverse Lunges w/ weight

B) 12min EMOM @ High Effort
1st: 30sec Dual DB Front Squats
2nd: 30sec Wallsit
3rd: 30sec Row/Bike/Ski

C) 10min AMRAP
10 Alt DB Snatches
60 Single Skips
A) Barbell Bench Press
5×10 @ 12X1
Rest as needed between sets

B) Strict Supinated Pull-up
4×11 – as heavy as possible across all sets

C1) Strict Press
3×18-23 @ 2020
Rest 2min
C2) Bent Over Barbell Row
3×18-23 @ 2020
Rest 2min

D1) Incline DB Bench Press
3×18-23 @ 2020
Rest 2min
D2) Tripod Row
3×18-23 @ 2020
Rest 2min

Friday, August 7th, 2021

CROSSFITBOOTCAMPHYPERTROPHY
A1) Seated Strict Press
3×9 @ 22X1
Rest as needed
A2) Bent Over Barbell Row
3×9 @ 3111
Rest as needed

B) 10min EMOM
1st: 10-12 Bar Facing Burpees
2nd: 1-2 Rope Climbs
+
3-5min Rest/Prep

C) 12min EMOM
1st: 6-12 Clean & Jerks @ 95/65lbs
2nd: 10-15 Box Jump Overs @ 24/20″
A) 3 Sets @ High Effort
1min Dual DB Seated Press
1min Row/Bike/Ski
1min Right Arm DB Rows
1min Left Arm DB Rows
Rest 2min

B) 10min EMOM
1st: 10-12 Bar Facing Burpees
2nd: 10-15 Ring/TRX Rows
+
3-5min Rest/Prep

C) 12min EMOM
1st: 6-12 Hang DB Clean to Push Press
2nd: 10-15 Box Jump Overs @ 24/20″
A) Back Squat
5×12 @ 12X1
Rest as needed between sets

B) Romanian Deadlift
5×12 @ 12X1
Rest as needed between sets

C) Rear Foot Elevated Split Squat
3×18/leg @ 2020
Rest 60sec between legs

D) Goblet Squat
3×18-23 @ 2020
Rest 2min between sets
-heels elevated

E) 40min @ 75%/Moderate Effort
40min Conditioning

Saturday, July 31st, 2021

CROSSFITBOOTCAMPHypertrophy
A) Warmup/Movement Prep

B) 4 Rounds for Time
**Waterfall Style
21 Cal Row/Bike
18 Thrusters @ 95/65lbs
15 Box Jump Overs @ 24/20″
12 Hang Cleans @ 95/65lbs
9 Wall Walks
Rest 3min after each round
*rest starts when second partner finishes the round

**Waterfall style is when both partners are working at a time, partner two follows partner 1 through the workout. unable to pass, partner two will wait for partner one to finish the movement (example: assault bike) before partner two can move on and complete the movement.

C) 3 Sets @ High Effort (Bonus)
30sec Dual KB Front Rack Wallsit
30sec Rest
30sec Air Squats
30sec Rest
30sec Reverse Sled Drag
30sec Rest
A) Warmup/Movement Prep

B) 4 Rounds for Time
**Waterfall Style
21 Cal Row/Bike
18 DB Thrusters
15 Box Jump Overs @ 24/20″
12 DB Hang Cleans
9 Wall Walks
Rest 3min after each round
*rest starts when second partner finishes the round

C) 3 Sets @ High Effort (Bonus)
30sec Dual KB Front Rack Wallsit
30sec Rest
30sec Air Squats
30sec Rest
30sec Reverse Sled Drag
30sec Rest
A1) DB Lateral Raise
4×12-17 @ 1111
A2) Single Leg Speed Skater Squat
4×12-17/leg @ 1111

B1) Rear Delt Raise
4×15-20 @ 1111
B2) Dumbbell Bicep Curl
4×12-17 @ 1111

C1) Dumbbell Frontal Raise
4×12-17 @ 1111
C2) DB Skull Crusher
4×12-17 @ 1111

Sunday, August 1st, 2021

Rest Day/Gym Closed