CrossFit:
A.) Swoled Up Superset
Bench Press
Reps: 5-3-3-1-1
SUPERSET with;
Weighted Chin-Ups
Reps: 5-3-3-1-1
*Looking for a MAX EFFORT today on both lifts! Lets get HYPED!
*Rest 90sec. Between Sets
B.) For Time: (Time CAP: 15min.)
10 Burpees
20 Pull-Ups
30 American KB Swings 70/53
40 Sit-Ups
50 Bench Press 135/75
40 Sit-Ups
30 American KB Swings 70/53
20 Pull-Ups
10 Burpees
ADV is Chest To Bar Pull-Ups
*Share benches and chip away at the reps
Cool Down:
2 min easy Cardio then:
Strong:
Wednesday 10/30
Lower Body Hypertrophy
A. Alternate Movements x 4 Rounds:
Increase loading first 2 rounds, then same weight for last 2 rounds of each movement.
The top sets for each movement should still have 2-3 reps in reserve; RIR
Back Squat x Reps 12-10-8-8
Rest 2-3 min
Front-Rack Lunges (alternating) x Reps 16-12-10-10 (reps are TOTAL, not per leg)
Rest 2-3 min
Barbell RDL x Reps 12-10-8-8
Rest 2-3 min
B. 2 Rounds of Leg and Core circuit:
Banded Hamstring Curls x 15-20 Reps
Rest 1 min
Hanging Leg or Knee Raises x 12-15 reps
Rest 1 min
Goblet Squats x 12-15 reps
Rest 1 min
Weighted Sit-ups (DB on/above chest) x 12-15 reps
Rest 1 min
C. 3 Rounds:
Reps for BOTH MOVEMENTS decrease each round
Row Calories x 25-20-15
Burpee DB Box Step-ups x Reps 8-6-4