June 19, 2020

Strength & Power Program

Day 1

A1

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

B1)

Bulgarian Split Squat

3 X 10

B2)

T-Bar Row

3 X 10

C1)

RDL 

3 X 10

C2) 

Flat Bench Hammer Press

3 X 10

Day 2

A1)

Deadlift 

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

B1)

Press

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

C1)

Seated DB Press

3 X 10

C2)

Good Morning 

3 X 10

Day 3

A1)

Bench Press

3 @ 70%

3 @ 80%

3+ @ 90%

AMRAP @ 70%

B1)

Incline Bench Press

3 X 10

B2)

Weighted Pull-up 

3 X 10

C1)

Barbell Curl

3 X 10

C2)

Weighted Dip

3 X 10

June 19, 2020

Hypertrophy Program

Day 1 - Chest & Shoulders
 

Bench Press - 10x10 (Rest 90)

BB Strict Press - 5x10 (Rest 90)

Inc DB Bench Press - 3x8-12 (Rest 60)

Upright Row - 3x8-12 (Rest 60)
 

Day 2 - Legs

Back Squat - 10x10 (Rest 90)

RDL - 5x10 (Rest 90)

DB Split Squat - 3x12 (Rest 60)

Hip Extension - 3x15 (Rest 60)

*Rear foot elevated split squat (6 inch).

Day 3 - Back & Arms
 

Pull-Up - 10x10 (Rest 90)

T-Bar Row - 5x10 (Rest 90)

Seated DB Curl - 3 x 8-12 (Rest 60)

Skull Crusher - 3 x 8-12 (Rest 60)

October 4, 2019

Torian CrossFit

A)

“Jenny”

AMRAP in 20:

20 Overhead squats 20/15

20 Back squats 20/15

400m Run

*At 20:00

B)

Find a 1RM weighted Chest to bar pull-up

[6:00 Cap]

October 3, 2019

Torian CrossFit

“Open workout 14.4”

AMRAP in 14:

60 cal Row

50 Toes to bar

40 Wall balls 9/6 (10/9’)

30 Power cleans 62.5/42.5

20 Muscle-ups

Torian Strength

A1)

1RM Deadlift

B2)

1RM Strict Press

October 2, 2019

Torian CrossFit

Team of 3

24 Rounds for time:

10 Bench press 70/45

100’ Sandbag front carry 150/100#

*Go round for round with partners

[35:00 Cap]

October 1, 2019

Torian CrossFit

3 Rounds each for time:

9-7-5

Deadlift 142.5/92.5

18-14-10

Box jump overs 24/20”

*New round every 10:00

Score as 3 Rounds Each for Time

Torian Strength

A1)

Max UB Pull-Up (in dish)

B1)

Max UB Dip (in dish)

C1)

5K Row (easy pace)

D1)

Hanging Leg Raise

3 X 20

D2)

GHD Hip Eextension

3 X15

September 30, 2019

Torian CrossFit

A)

Overhead squat

3-3-3-3-3

*Building across to a heavy 3
 

[15:00 Cap]

B)

For time:

10-8-6-4-2

Overhead squats 62.5/42.5

20-16-12-8-4

Pull-ups

100-80-60-40-20

Double unders

[15:00 Cap]

September 29, 2019

Torian CrossFit

Team of 2

A)

For time:

42-30-18

Bike/Row/ski cal

Thrusters 42.5/30

Bar facing burpee

B)

In any time remaining, find a 1 RM:

Thruster + Push Jerk + Split Jerk

*From the floor

[25:00 Cap]

Torian Strength

A1)

1RM Back Squat

B1)

1RM Bench Press

September 27, 2019

“Bowen”

3 Rounds for time:

800m Run

7 Deadlifts 125/85

10 Burpee pull-ups

14 Single arm KB Thrusters 24/16 (7R/7L)

20 Box jumps 24/20”

OR

“Partner Bowen”

3 Rounds for time:

800m Run together

7 Partner Deadlifts 180/140

10 Synchro burpee pull-ups

14 Synchro thrusters 20/15

20 Box jumps 24/20”

*Split box jumps as needed

September 26, 2019

Torian CrossFit

A)

Work to a heavy:

1 Snatch Balance + 2 Overhead squat

*From the rack

[15:00 Cap]

B)

Every :90 for 15:

30 Double unders

1 Power snatch @50%

*Build in weight across the 10 rounds, you do not need to increase weight every round

Torian Strength

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