Bryce Boratko
CF Fitness & Performance- Week 7
Monday 11/11 CF Fitness E2MOM x 40 Minutes (5 Sets): Station 1: Single Arm Landmine Barbell Row x10-12/ arm Station 2: 12 DB Thrusters...
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Bryce Boratko
Nov 3, 20191 min read
Hybrid Powerbuilding
WEEK 6 *Unless specified otherwise, if a particular exercise has not changed from the week prior, it is assumed that you are EITHER...
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Bryce Boratko
Nov 3, 20192 min read
CF Fitness & Performance- Week 6
Monday 11/4 CF Fitness A1: Single Arm Landmine Barbell Row x10-12/ arm A2: Dips x AMQRP Rest as needed x 5 sets B. 10 Minute AMRAP: 6...
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Bryce Boratko
Oct 29, 20191 min read
Hybrid Powerbuilding- Week 5
Day 1: A: Power Snatch- 6x3 B: Press- Heavy 5 C: Stiff Legged Deadlift- 3x8 -Aim to use as close to your 10RM as possible here. D: DB...
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Bryce Boratko
Oct 29, 20191 min read
CF Fitness & Performance- Week 5
*Strength Accessory Work Monday 10/28 CF Fitness A1: Single Arm Landmine Barbell Row x10-12/ arm A2: Dips x AMQRP Rest as needed x 4 sets...
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Bryce Boratko
Oct 20, 20191 min read
Powerbuilding & Weightlifting- Week 4
Powerbuilding *Unless specified otherwise, if a particular exercise has not changed from the week prior, it is assumed that you are...
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Bryce Boratko
Oct 20, 20192 min read
CF Fitness & Performance- Week 4
**Don't forget to enter your 20.2 score into the CrossFit Games Open by Monday evening at 5PM! *Strength Accessory Work Monday 10/21 CF...
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Bryce Boratko
Oct 13, 20191 min read
Powerbuilding & Weightlifting- Week 3
Powerbuilding *Unless specified otherwise, if a particular exercise has not changed from the week prior, it is assumed that you are...
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Bryce Boratko
Oct 13, 20192 min read
CF Fitness & Performance- Week 3
*Please be sure to enter your score for CrossFit Open workout 20.1 at games.crossfit.com by 5PM on Monday 10/13! **Monday will be a usual...
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Bryce Boratko
Oct 9, 20194 min read
Lifting & How To Properly Warm Up
I was never a big fan of warm ups. I was once asked what I typically do to warm up, and my response was; I start lifting. Granted,...
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Bryce Boratko
Oct 6, 20191 min read
Powerbuilding & Weightlifting- Week 2
Accessory Work Powerbuilding Unless specified otherwise, use your results from last week on each exercise, and aim to increase EITHER...
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Bryce Boratko
Oct 6, 20192 min read
CF Fitness & Performance- Week 2
Monday 10/7 CF Fitness 4 Sets A1: 3-point supported DB Row x10-12/ arm A2: Perfect Push-ups AMQRP B. 9 Minute AMRAP: 2 Single KB Cleans 2...
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Bryce Boratko
Sep 30, 20193 min read
Reps In Reserve for Safe, Sustainable & Effective Progress
Reps-in-reserve (RIR) is a way to approach your workouts in a way that both promotes improvement, safety, and sustainability. This means...
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Bryce Boratko
Sep 29, 20193 min read
CF Fitness & Performance- Week 1
Accessory Work Monday 9/30 CF Fitness 4 Sets A1: 3-point supported DB Row x10-12/ arm A2: Perfect Push-ups AMQRP B. 3 Rounds for Time: 20...
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Bryce Boratko
Sep 29, 20191 min read
Weightlifting & Powerbuilding- Week 1
Accessory Work Hybrid Powerbuilding The base program is outlined below. Use the link above to add in accessory work of choice based on...
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Bryce Boratko
Sep 23, 20191 min read
Powerbuilding & Weightlifting Week 12
Powerbuilding Day 1 A. Incline Bench Press- 5RM B. Weighted Chins 2RM C. Bulgarian Split Squat 5RM Day 2 A. Press- 5RM B. Front Squat-...
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Bryce Boratko
Sep 23, 20191 min read
CF Fitness & Performance Week 12
Monday 9/23 CF Fitness A. Press- Build to a 3RM B. 12 Minute AMRAP: 10 KB Cleans- moderate 20 KB/DB Chainsaw Rows (10R, 10L) Performance...
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Bryce Boratko
Sep 16, 20192 min read
CF Fitness & Performance- Week 11
Monday 9/16 CF Fitness A. Press 3x3-4 -aim to add weight OR, volume to last week’s results B. EMOM x15 Minutes: Minute 1: 10 Deadlifts-...
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Bryce Boratko
Sep 16, 20191 min read
Powerbuilding & Weightlifting Week 11
Powerbuilding Day 1 A. BTN Snatch Grip Push Press 4x2 B. Weighted Chins 5x2-4@30X1 C. Bulgarian Split Squat 4x5/ leg Day 2 A. Bench Press...
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Bryce Boratko
Sep 8, 20192 min read
CF Fitness & Performance Week 10
Monday 9/9 CF Fitness A. Press 3x3-4 -aim to add weight OR, volume to last week’s results B. EMOM x18 Minutes Minute 1: 12 Walking Lunges...
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