WEEKLEY PROGRAM

 

Monday

 

Back Squats

-Work up to a heavy single for the day

-Drop andha hit a heavy double ( 85%)

-Drop and hit 1 x 10 reps ( 70%)

 

Conditioning

 

5 Rounds (New round every 3 minutes)

10 Bench Press 80-40

12 Russian Kettlebell Swings 32-20

14 Pull Ups

*Start a new round every 3 minutes,

 

Tuesday

 

Strength

Alternating Minutes x 20 minutes

Odd: 3 Hang Squat Cleans 80-40

Even: 12 Alternating arms Dumbell Strict Press (6 each arm) (50/35#)

 

Conditioning

Tabata’s (20 seconds on/10 seconds off x 8 rounds)

Tabata Assault Bike

*Rest 1 minute

Tabata Push Ups

*Rest 1 minute

Tabata Row

 

Wednesday

 

Conditioning

Alternating Minutes x 18 minutes

Min 1: 15/12 Calorie Bike

Min 2: 20 Russian KBS 32-24

Min 3: 25 Air Squats

* Rest 5 minutes

21-18-15-12 reps of:

Deadlifts 90-60

25 cal. Bike (After each set)

Cap time 15 minutes

Cash out

4 x 15 GHD Sit Ups

4 x 10 Single Leg Bulgarian Lunges (10 Each leg)

*Superset these two movements, use dumbells or kb’s for the split squats!

 

Thursday

 

Barbell

EMOM x 5 minutes

3 Power Snatch (Touch and go) 50-30

*Rest one minutes

EMOM x 10 minutes

3 Power Snatch (Touch and go) 60-40

 

Conditioning

 

3 rounds with a partner for time

40 dumbell burpees box overs (50/35)

20 Bar muscle ups

Cap time 20 minutes

 

Friday

 

Strength

Speed Back Squats

10 x 3 reps @ 60%

 

Conditioning

Alternating Minutes x 20 minutes

Odd:

3 Power Cleans (Touch and go) (70-40)

5 Strict HSPU

Even:

5 Strict Pull Ups

20 Double Unders

 

Saturday

 

Strength

Strict Press

5 x 5 reps w/pause at bottom of each rep @ 65-70%

 

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of

Push Press 60-40

Burpees

Toes to Bar

Cap time 12 minutes

 

Sunday

Rest Day !!!

 

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