WEEKLY PROGRAM

April 9, Monday

Warm up

3 Sets
20/15 Calories on any machine
5 Sotts Press (Each arm, light dumbell)
10 Cossack Squats (5 each leg)
30 Second Handstand Hold

Conditioning

4 Rounds (1:1)
25 Toes to Bar
15m Overhead Single Arm DB Walking Lunge (65/45#)
100 Double Unders
*Alternate rounds with a partner 1:1

Cap time 30 minutes

Accessory

4 Sets NOT for time
12 Dumbell Bench Press
10 Dumbell Bent over Row (Each arm)

 

April 10, Tuesday

Warm up

2 Sets
1 minutes easy bike/row
10 Lateral single leg Box Step Ups
20 second hang on pull up bar
30 seconds handstand hold practice

Barbell

Snatch Work
5 x 2 Reps @ 75% of 1RM

Conditioning

10 Rounds
15 Calorie Row
12 Single arm Dumbell Hang Clean and Jerk 65/45# (6 Right arm, 6 Left arm)
* Waterfall style

Cap time 25 minutes

 

April 11, Wednesday (Strength Day)

Warm up

3 Rounds
1 minute bike or row
10 Walking Lunge Steps (Each leg)
20 shoulder touches
10 Russian KB Swings

Strength

Back Squats
2 Waves of:
2 reps @ 80%
4 reps @ 70%
6 reps @ 60%

Conditioning

4 Rounds
15 GHD Sit Ups
10 Strict Pull Ups
15 GHD Sit Ups
10 Ring Dips

*Rest 90 seconds between rounds OR alternate rounds with a partner!

 

April 12, Thursday

Warm up

3x
15 Calorie Row
10 Kettlebell hang clean and press (Each arm)
10 Cossack Squats

Conditioning

With a partner for time
150 Calorie Row
100 Strict HSPU
100 Deadlifts 80-50
100 Strict HSPU
100 Deadlifts 80-50
150 Calorie Row
*Only one partner works at a time!

Cap time 35 minutes

 

April 13, Friday

Warm up

3 Rounds of
30 Second Row Hard
30 Second Row Easy
20 Cossack squats
3 Hang Dumbell Power Snatch + 3 Overhead Squat (Each arm)

Strength

Front Squat
1,1,1,1,1

Barbell

EMOM x 10 minutes
Power Cleans%65+
3 Reps Touch and go

 

April 14, Saturday

Conditioning

Alternating Minutes x 30 minutes
Min 1: 50 Double Unders
Min 2: 5 Kettlebell Snatches (Each arm) 32/20
Min 3: 5 Bar Muscle Ups

Accessory

Strict Paralette Handstand Push Ups (Or Deficit, Or Regular)
10 x 3 Reps

 

April 15, Sunday

Rest Day …
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