WEEKLY PROGRAM

 

Monday

 

Strength

Pause Front Squat into Thruster

5 x 1 rep @ Moderate thruster weight

 

Conditioning

21-18-15-12-9 reps of (waterfall)

Machine Calories

Thrusters 45/25

Toes to Bar

 

 

Tuesday

 

Barbell

Power Clean

3 x 1 rep @ 85%+

*All 3 singles should be above 85%!

 

Conditioning

5 Rounds for time

6 Muscle Ups

50 Double Unders

500m Row

 

 

Wednesday

 

Strength

Deadlifts

4 x 8 reps @ 50% of best deadlift

High Box Jumps

4 x 8 reps (In between sets of DL’s)

 

 

Conditioning

2 Sets of;

2 Rounds

25 Calorie Machine

20 GHD Sit Ups

15 Strict Ring Dips

*4 Minute rest between SETS.

 

 

Thursday

 

Strength

Front Squats

4 x 3 Pause reps @ same % of last time

 

Conditioning

Barbell technique/conditioning

EMOM x 20 minutes

Min 1: 5 Power Snatch 60/40

Min 2: 10 Burpees

Min 3: 5 Power Clean and Jerk 60/40

Min 4: 10 Burpees

 

 

Friday

 

Strength

Back Squats

3 x 3 Paused Reps @ 65-70%

 

 

Conditioning

5 Rounds of:

AMRAP 2:00

15 Calorie Assault Bike

Max Ring Muscle Ups with time remaining

*Rest 2 minutes between rounds! Score is total muscle ups!

 

Accessory

4 Sets for quality

15 V-Ups

10 Controlled Dumbell Bent over rows (Each arm)

 

 

Saturday

 

Strength

Deadlifts

1,1,1,1,1

*All at the same weight around 80-85%.

 

 

Conditioning

With a partner for time

200 Wall Ball

200 Calorie Machine

200 Burpee Over The bar

*Only one partner working at a time!

 

Gymnastics

5 Sets (For Quality!)

20m Handstand Walk

15 Inverted Rows

 

 

Sunday

 

Rest Day !!!

 

 

 

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